Healthy Fourth of July Cuisine Everyone Will Love
Summer is here, and before you know it, we will be celebrating the 250th birthday of our great nation! As we prepare to celebrate, let us also give thanks for the men and women who fought to give us the freedoms we all enjoy.
Because our nation’s birthday this year is extra special, many plan to celebrate on more than just the 4th. These celebrations may last all weekend or maybe even over the course of a couple weekends. And while that sounds like great fun, all that partying may result in bloated stomachs and an excess of sweets (and the addition of a pound or two!), as many of us tend to overdo it when it comes to enjoying good food.
But what if we were to tell you that you can make and enjoy meals and side dishes that contain healthy ingredients, including fruits, veggies, lean meats, and Greek yogurt? We bet you would want to try—and share—them!
To get you started on the right track, Performance Inspired has created 7 recipes for quick and easy shareable meals or finger foods that will delight your guests or that you can take to your family’s BBQ. All are delicious, and all will impress your fellow partygoers as you enjoy the fireworks and the festivities. So try one or try all, and let us know what you think!
1. Grilled lemon chicken kabobs with colored peppers
Ingredients:
- 2 large chicken breasts
- Colored peppers (one each: green, yellow, red, orange)
- Skewers
- Lemon pepper (to taste)
- Salt (to taste)
Directions:
Season the chicken breasts with lemon pepper, salt, and any other seasoning you enjoy. Grill until tender and thoroughly cooked.
While the chicken is grilling, cut all four peppers into 1 ½-2-inch chunks. Set aside.
When chicken is ready, cut it into chunks and place on skewers, layering chicken and peppers until the skewer is full.
Add to a skillet or grill for 3-5 minutes to cook the peppers slightly.
Serve and enjoy! (Makes 3-4 kabobs)
2. Fourth of July parfaits
Ingredients:
- Vanilla Greek yogurt
- Strawberries (fresh, sliced)
- Blueberries (fresh)
- Granola (whatever kind you enjoy)
- Parfait glasses (or other glass dessert bowls of your choice; this dessert looks best in glass so you can see the colors)
Directions:
In your parfait glasses or bowls, add a layer of the Greek yogurt, then top with strawberries and blueberries. Add another layer of yogurt and fruit. Repeat until your layers are about an inch from the top.
Top with granola.
Serve and enjoy!
3. Watermelon salad with feta cheese and mint
Ingredients:
- 6 cups watermelon (cut into cubes)
- 1 ½ cups English cucumber (diced)
- 2 cups crumbled feta cheese
- 3 tablespoons fresh lime juice
- 1 teaspoon salt
- 1/2 cup fresh mint (cut)
Directions:
Cut the watermelon and cucumber and add to a large bowl. Mix. Cut the mint and add to the fruit mixture. Add the lime juice and salt and mix. Top with feta cheese. Chill for at least an hour. Serve and enjoy!
4. Sweet corn and tomato salad
Ingredients:
- 3 cans sweet corn kernels
- 2 cups cherry tomatoes (cut into pieces)
- 1-2 avocados (cut into small pieces)
- 3 tablespoons of lime juice (or more to taste)
- Fresh cilantro (to taste)
Directions:
Grill the kernels in an iron skillet until a little brown but not mushy. Once they are done, set aside and allow them to cool for 5-10 minutes. As they are cooling, cut the tomatoes, avocadoes, and cilantro and add to a large bowl. Mix. When the corn is cooled, add it to the bowl. Top with lime juice and mix all ingredients well. Chill for at least an hour. Serve and enjoy!
5. Frozen Yogurt Berry Bark
Ingredients:
- Vanilla Greek yogurt (a 32 oz. container)
- Strawberries (diced into small pieces)
- Raspberries
- Blueberries
- Parchment paper
Directions:
Line a baking sheet with parchment paper. Spread the yogurt on the parchment paper. Top with the berries. Lightly press the berries into the yogurt.
Freeze for three hours. Break into pieces and enjoy!
6. Tropical fruit kabobs
Ingredients: (how much you need will depend on how many people you want to serve)
- Pineapple
- Mangoes
- Kiwi
- Oranges
- Skewers
Directions:
Cut all the fruit into chunks, but don’t cut them so small that they will fall off the skewers. Simply peel and separate the pieces of orange rather than cut them.
Layer the fruit on the skewers. Continue until it’s full. Place the skewers on a cookie sheet and refrigerate until read to serve. Enjoy!
7. Greek yogurt potato salad
Ingredients:
- 3 pounds of small red potatoes
- 2 cups plain Greek yogurt
- 2 teaspoons Dijon mustard
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 cup minced red onion
- 1/2 cup celery (diced)
- 1/4 cup fresh parsley (chopped)
- 1 tablespoon dill pickle juice
Directions:
Wash the potatoes, then boil them in water until they are soft. Remove from the water and allow to cool. Once they are soft and have cooled, cut them into bite-sized chunks. You can either take the skin off or leave it on. (This salad tastes great with the skin on!)
Mix the remaining ingredients in a bowl and stir well. Add the potatoes and mix, making sure to coat all the potatoes with the Greek yogurt mixture.
Refrigerate for at least two hours. Then serve!
