Healthy Red, White, and Blue Fourth of July Recipes
Celebrate the Fourth of July- and your health- with these 5 nutritious, tasty and patriotic recipes!
Whether you’re celebrating the 4th of July outside by the grill, having a small get-together or a large potluck, Gasol Foundation has got you covered! Your 4th of July menu just got a whole lot healthier and tastier! Enjoy!
Red, White, and Blue Overnight Oats
Before all of the Fourth of July festivities began, you’ll need to fuel up with breakfast first! This grab-and-go breakfast is not only simple, but nutritious as well. Did you know that oats are among the healthiest grains on earth? They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
- Red Layer: 1/4 cup old fashioned oats, 5 strawberries, 1/4 cup unsweetened almond milk
- White Layer: 1 container (6 oz) plain or vanilla yogurt, 2 tbsp shredded coconut
- Blue Layer: 1/4 cup old fashioned oats, 1/2 cup blueberries/ 1/4 cup unsweetened almond milk (or any milk of choice)
- 1 tbsp shredded coconut for topping (optional)
- Slice strawberries in half.
- Combine each layer’s ingredients in 3 separate bowls (i.e. one red bowl, one white bowl and one blue bowl); stir.
- Layer each flavor into one jar, cup or bowl.
- Top with extra coconut (optional)
Chicken and Blueberry Pasta
This healthy dish can be served as a main course or as a side dish. When eaten in moderation, pasta is low in fat, sodium, and calories, high in protein, free of cholesterol, and enriched with vitamins and minerals. Adding chicken to this recipe makes it even more healthy because chicken is a lean meat, which means it doesn’t have much fat. In fact, eating chicken regularly can actually help you lose weight. Apart from protein, chicken is also full of calcium as well.
- 1 pound boneless, skinless chicken breast, trimmed of fat
- 8 ounces whole-wheat pasta
- 3 tablespoons extra-virgin olive oil
- 1 large shallot, thinly sliced
- ⅓ cup reduced-sodium chicken broth
- ⅓ cup crumbled feta cheese
- 3 tablespoons lime juice
- 1 cup fresh blueberries
- 1 tablespoon chopped fresh thyme
- 1 teaspoon freshly grated lime zest
- ¼ teaspoon salt
- Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked thoroughly, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.
- Bring a large pot of water to a boil. Cook pasta for about 9 minutes or until tender. Drain. Place in a large bowl.
- Place oil and shallots in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
- Add the chicken to the bowl with the pasta. Add dressing, blueberries, thyme, lime zest and salt and toss until combined.
Watermelon Fruit Pizza
Who says pizza can’t be healthy? This healthy pizza recipe can be enjoyed as either an appetizer or dessert. It is very easy to make and loaded with fruit. We all know fruit is good for you, but do you know why? Well, fruits are full of vitamins and minerals, including folate, vitamin C and potassium. They are also an excellent source of dietary fiber.
- ½ cup low-fat plain yogurt
- 1 teaspoon honey
- ¼ teaspoon vanilla extract
- 2 large round slices watermelon (about 1 inch thick), cut from the center of the melon
- ⅔ cup sliced strawberries
- ½ cup halved blackberries
- 2 tablespoons torn fresh mint leaves
- Combine yogurt, honey and vanilla in a small bowl
- Spread ¼ cup yogurt mixture over each slice of watermelon
- Cut each slice into 8 wedges
- Top with strawberries, blackberries and mint
Red, White and Blue Potato Salad
This healthy red, white and blue potato salad is sure to be a favorite amongst your family and friends! Did you know that carbs are the main dietary component of potatoes? Potatoes also contain small amounts of high-quality protein. They are a good source of several vitamins and minerals, particularly potassium and vitamin C.
- 2 pounds baby potatoes (white and blue)
- ¼ cup lemon juice
- 3 tablespoons extra-virgin olive oil
- Freshly ground pepper
- ¾ cup chopped roasted red peppers, rinsed
- 4 scallions, thinly sliced
- ¼ cup chopped fresh mint
- Place potatoes in a large saucepan or Dutch oven. Bring to a boil and cook for 15 minutes or until tender. Drain and rinse with cold water. Transfer to a cutting board. Let cool for 20 minutes
- Whisk lemon juice, oil, salt and pepper in a large bowl. Cut the potatoes in half, add to the bowl and toss
- Just before serving, add peppers, scallions and mint to the salad and toss gently
Couscous and Fruit Salad
This couscous and fruit salad recipes is the perfect side dish with grilled salmon or chicken! Couscous is made from semolina, which is the hard part of the grain of hard wheat. It is a good source of plant-based protein. Diets high in plant-based protein have been linked to a lower risk of cancer and other diseases.
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons orange juice
- 1 tablespoon cider vinegar
- 2 teaspoons finely chopped shallots
- ¼ teaspoon freshly ground pepper
- 2 cups cooked whole-wheat couscous
- 1 cup chopped nectarine
- 1 cup mixed fresh berries, such as blueberries and raspberries
- 2 tablespoons toasted sliced almonds
- Whisk oil, orange juice, vinegar, shallots, and pepper in a large bowl
- Add cooked couscous, nectarines, berries and almonds
- Gently toss to combine