Food for Thought – 4th of July!

Celebrate the 4th of July with Healthy Grilling Delights!

4th of July Grilling

The 4th of July is a time for celebration, and what better way to enjoy the holiday than with a delicious outdoor barbecue?

While traditional 4th of July foods are often associated with indulgence and unhealthy options, it's possible to have a fantastic grilling spread that's both flavorful and nourishing. So, let’s explore some mouthwatering recipes and tips for hosting a healthy 4th of July cookout.

Get ready to fire up the grill and delight your taste buds without compromising your well-being!

Lean Protein Options

Start by selecting lean protein sources for your barbecue and, opt for skinless chicken breasts, turkey burgers, or fish like salmon or trout. These choices are lower in saturated fat and provide essential nutrients like omega-3 fatty acids.

Recipe idea: Grilled Lemon Herb Chicken Skewers
Marinate chicken pieces in a mixture of lemon juice, garlic, and herbs. Skewer them with colorful vegetables and grill until tender and juicy.

Lean Protein Options

Vibrant Veggie Delights

Make vegetables the star of your 4th of July grilling menu. Grilled vegetables add a burst of flavor and color to any dish, while also offering a variety of vitamins, minerals, and fiber.

Recipe idea: Grilled Portobello Mushroom Burgers
Replace traditional beef patties with hearty Portobello mushrooms. Marinate them in balsamic vinegar, olive oil, and herbs before grilling. Serve on a whole grain bun with fresh toppings and enjoy a delicious vegetarian option.

Food for Thought 7-3-23

Fresh Fruit and Flavorful Salads

Include refreshing salads in your 4th of July spread to balance out the richness of grilled dishes and, opt for nutrient-packed greens, such as spinach, kale, or mixed baby greens. Incorporate colorful fruits, like berries or watermelon, for added freshness.

Recipe idea: Red, White, and Blue Salad
Toss together baby spinach, sliced strawberries, blueberries, crumbled feta cheese, and a light balsamic vinaigrette. This salad not only looks patriotic but also provides a delightful mix of flavors. Or do an American Fruit Tray with bananas, red berries (Strawberries or raspberries), and blueberries and lay them out as the flag.

Food for thought 7-3-23

Lightened-Up Sides

Swap out heavy, mayo-laden sides with lighter alternatives that still pack a punch of flavor. Choose options like grilled corn on the cob, sweet potato fries baked in the oven, or a refreshing cucumber and tomato salad.

Recipe idea: Grilled Corn and Black Bean Salad
Grill fresh corn on the cob until lightly charred, then cut the kernels off the cob. Combine with black beans, diced tomatoes, chopped cilantro, and a lime dressing for a zesty and nutritious side dish.

Food for Thought 7-3-23

Hydrating Beverages

Stay hydrated on a hot summer day with delicious, hydrating beverages and, opt for infused water, sparkling water with fruit, or homemade iced teas with natural sweeteners like honey or stevia.

Recipe idea: Watermelon Mint Agua Fresca
Blend fresh watermelon chunks with a handful of mint leaves, lime juice, and a touch of honey. Serve over ice for a refreshing and hydrating drink.

Food for Thought 7-3-23
Food for Thought 7-3-23

This 4th of July, you can enjoy a mouthwatering and healthy grilling experience.

By incorporating lean proteins, vibrant veggies, fresh salads, lightened-up sides, and hydrating beverages, you'll create a festive spread that's as nutritious as it is delicious. So, fire up the grill, invite your loved ones, and celebrate Independence Day with wholesome food that will leave everyone satisfied and feeling great.

Happy 4th of July!

– Krupa Patel, MPA, RD/LDN Registered Dietitian

Want more?

Check out our previous edition of Food for Thought!

Summer brings longer days, warm weather, and an abundance of delicious and nutritious fruits. Learn more about delicious seasonal fruits you can enjoy this Summer with our previous edition of Food for Thought!

Food for Thought 6/26


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