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Healthy 4th of July Recipes

healthy 4th of july recipes

Happy Independence Day! Time to enjoy some homemade, healthy foods for an outdoor celebration. We’ve got you covered here with some simple, tasty recipes that capitalize on this patriotic holiday and seasonal foods.

Star-Spangled Fruit Kebabs (Eating Well)

  • 3 large apples
  • ¼ cup orange juice
  • 1½ pounds watermelon
  • 72 blueberries (about ¾ cup)
  • Twelve 10-or 12-inch wood or metal skewers, 3-inch star-shaped cookie cutter

Stand each apple vertically on a cutting board. Cut two ½-inch-thick slices on either side of the core. Discard the slice with the core. Use a 3-inch star cookie cutter to cut out 12 stars from the apple slices. Place apple stars in a shallow dish and add orange juice; soak for 10 minutes (keeps apples from browning).

Meanwhile, cut watermelon into ½-inch-thick slices; use the cookie cutter to cut 24 watermelon stars.

Alternate 2 watermelon stars, 1 apple star and 6 blueberries on each of 12 skewers.

Avocado Spinach Artichoke Dip (Delish)

  • 2 avocados
  • Juice of 1 lemon
  • 4 oz. cream cheese
  • 1 clove garlic, minced
  • 1 c. frozen spinach, drained and chopped
  • 1 c. canned artichoke hearts, chopped
  • 1 tbsp. fresh parsley, plus more for garnish
  • kosher salt
  • crushed red pepper flakes

In a small food processor, combine avocados, lemon juice, cream cheese and garlic. Purée until smooth.

Scoop avocado mixture into a medium bowl and fold in spinach, artichoke and parsley. Season with salt and red pepper flakes. Garnish with more parsley and red pepper flakes and serve.

Red, White and Blue Quinoa Salad (Shape.com)

  • 3/4 cup dry quinoa
  • 2 1/2 to 3 cups (1 pint) strawberries, sliced
  • 1 1/2 to 2 cups (16 ounces) fresh blueberries
  • 1 cup cherries, pitted and sliced
  • 2 tablespoons pure maple syrup (or other liquid sweetener)
  • 1 teaspoon balsamic vinegar
  • 1 tablespoon fresh lime juice
  • 1 pinch kosher salt
  • 1/2 cup almonds, chopped

Cook quinoa according to package directions. Place fruit in a large bowl.
Mix maple syrup, balsamic vinegar, lime juice, and salt in a small jar and adjust to taste if necessary.

Fluff cooked quinoa with a fork and add to fruit. Stir to combine. Pour on dressing, add almonds, and mix well. Serve immediately or chill in refrigerator until serving.

Summer Corn Salad (AllRecipes.com)

  • 6 ears corn, husked and cleaned
  • 3 large tomatoes, diced
  • 1 large onion, diced
  • 1/4 cup chopped fresh basil
  • 1/4 cup olive oil
  • 2 tablespoons white vinegar
  • salt and pepper to taste

Bring a large pot of lightly salted water to a boil. Cook corn in boiling water for 7 to 10 minutes. Drain, cool, and cut kernels off the cob with a sharp knife.

In a large bowl, toss together the corn, tomatoes, onion, basil, oil, vinegar, salt and pepper. Chill until serving.

Grilled Shrimp with Lime, Orange and Basil Oil (Health.com)

  • 2 oranges
  • 2 limes
  • 1/2 cup olive oil
  • 3 tablespoons chopped fresh basil
  • 60 medium or large shrimp, peeled and deveined
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • Garnishes: additional lime and orange zest

In a large bowl, combine zest of 2 oranges and 2 limes, olive oil, and chopped fresh basil. Add shrimp, kosher salt, and black pepper; refrigerate for 30 minutes.

Remove shrimp from oil; discard oil. Grill shrimp over medium heat until opaque and slightly charred (about 2 minutes per side). Garnish, if desired.

Ultimate BBQ Chicken (MyRecipes.com)

  • 1/3 cup organic ketchup
  • 2 tablespoons water
  • 1 tablespoon honey
  • 2 teaspoons canned chipotle chiles in adobo sauce
  • 2 teaspoons cider vinegar
  • 1 teaspoon Dijon mustard
  • 2 teaspoons garlic powder
  • 2 teaspoons chili powder
  • 1 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 4 bone-in, skin-on chicken breast halves (about 3 lb.)
  • Cooking spray

To prepare sauce, combine first 6 ingredients in a small saucepan; bring to a boil over medium heat. Reduce heat; simmer 15 to 20 minutes or until thickened.

To prepare chicken, combine garlic powder, chili powder, paprika, cumin, salt, and black pepper in a small bowl. Loosen skin from breast halves by inserting fingers, gently pushing between skin and meat. Rub the spice mixture evenly under loosened skin; let stand at room temperature 30 minutes.

Preheat grill to medium-high heat, lighting only one side of the grill to enable both direct and indirect grilling.

Coat grill rack with cooking spray; place chicken, skin side down, on lit side of grill (direct heat). Cover and grill 8 minutes on each side. Remove skin from chicken; discard. Baste chicken with sauce mixture. Move chicken to the unlit side of the grill (indirect heat). Cover and grill an additional 5 minutes on each side or until done, basting every minute. Serve with remaining sauce.

Sheet Pan S’mores (Cooking Light)

  • 1 (14.4-oz.) box graham crackers, lightly crushed
  • 1 cup plus 3 Tbsp. sugar, divided
  • 1/4 cup unsalted butter, melted
  • 3/8 tsp. salt, divided
  • 5 large egg whites, at room temperature, divided
  • 1 large egg
  • Cooking spray
  • 12 oz. finely chopped bittersweet chocolate
  • 3/4 tsp. vanilla extract
  • 1/4 tsp. cream of tartar
  • 1/3 cup water

Preheat oven to 350°.

Process crackers in a food processor until fine crumbs form; transfer to a large bowl. Add 3 tablespoons sugar, butter, ¼ teaspoon salt, 1 egg white, and whole egg, stirring to combine.

Press crumb mixture into bottom of a 13- x 18-inch jelly-roll pan coated with cooking spray. Bake at 350° for 8 minutes or until crust is set. Remove from oven; sprinkle chocolate in an even layer over hot crust, spreading evenly as the chocolate melts. Cool completely in pan on a wire rack.

Preheat broiler to high.

Place remaining 4 egg whites in a large bowl. Add vanilla, cream of tartar, and remaining teaspoon salt; beat with a mixer at high speed until soft peaks form. Combine remaining 1 cup sugar and 1/3 cup water in a saucepan; bring to a boil. Cook, without stirring, until a candy thermometer registers 250°.

Gradually pour hot sugar syrup in a thin stream over egg whites, beating at medium-low speed, then at high speed until stiff peaks form. Spread meringue over cooled chocolate-graham crust.

Place pan on middle rack of oven; broil 1½ minutes or until meringue topping is toasted and golden brown. Let stand 5 minutes. Cut into 30 squares. Serve warm or at room temperature.

Two-Tier Strawberry Pie (AllRecipes.com)

  • 1 (3-ounce) package cream cheese
  • 1/2 cup confectioners’ sugar
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon almond extract
  • 1 cup heavy cream
  • 1 (9 inch) baked pie shell
  • 1/3 cup white sugar
  • 2 tablespoons cornstarch
  • 1/3 cup water
  • 1/3 cup grenadine syrup
  • 1 tablespoon lemon juice
  • 2 cups fresh strawberries, hulled

In medium bowl, mix together cream cheese and confectioners’ sugar until smooth and creamy. Stir in vanilla and almond extract. In a separate bowl, whip cream until peaks form. Fold into cream cheese mixture. Spread over bottom of baked pie shell. Chill.

In a saucepan, mix together sugar and cornstarch. Stir in water until smooth. Add grenadine and lemon juice. Bring to a boil over medium heat. Cook 5 minutes, stirring constantly, or until thickened. Allow to cool, then chill.

Just before serving, stir together strawberries and cooled cornstarch mixture until evenly coated. Spread over cream cheese layer.

 

 

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