Weight Loss

Healthy 4th of July Recipes

Celebrating our Independence and freedom is cause to break out the delicious food and drinks! It doesn’t have to be a reason to side-step a healthy diet. Here are a few recipes that keep you on track and still allow you to enjoy all the festive food.

BBQ Chicken with Peach and Feta Slaw

Who doesn’t like slaw during the summer? Skipping dressings that contain mayonnaise is a great way to cut calories. This one will provide the crunch and sweetness that will satisfy any hunger.


Creamy Potato Salad

Using Greek yogurt and olive oil as substitutes for more fatty dressings cuts calories, but keeps the integrity of the recipe. You can’t celebrate the 4th of July without potato salad- and now you don’t have to.


Flag Cake

This flag cake recipe is healthy, with less saturated fat and calories than traditional versions. Replacing some butter in the yellow sheet cake with oil helps cut the fat. For the cream cheese frosting, substitute some of the cream cheese and butter with low-fat Greek yogurt.


Nordic Appetizer Board

Instead of chips, dip, and other unhealthy snacks, substitute vegetables, healthy dips, pickles, and eggs- giving you a delicious experience of flavor. All without piling on the fat, sodium, and unnecessary calories typical of the usual barbecue fare.


Spicy Guacamole Hummus Dip

Speaking of dip. . .Skip the creamy, store-bought dips that are full of sodium and saturated fat, and make your own delicious guacamole hummus dip. It’s fresh, contains healthy fats (read about the different dietary fats here), and it’s guilt-free.


Skinny Pineapple Cheesecake Bars

Each cheesecake bar is only 130 calories, allowing you to enjoy the creamy goodness without feeling like you’ve spoiled all your fitness and diet efforts for the week. This recipe also substitutes cream cheese with Greek yogurt, but you wouldn’t know the difference.


Cherry Basil Lemonade Spritzer

Instead of the fluorescent cocktail-cherry garnish, fresh cherries take center stage in this refreshing sipper. Macerating the cherries in sugar helps to soften their thick skins and release their juices.


These are just a handful of ideas- but you can also modify most recipes into health(ier) versions of old favorites by changing just a few ingredients. For more substitution ideas you can read here.

All of us at Courtney Medical Group wish you and your families a safe, fun, 4th of July holiday!



Sources:

-cookinglight.com/entertaining/holidays-occasions/4th-july-recipes

-eatingwell.com/recipes/18319/holidays-occasions/4th-of-july/

-eatingwell.com/recipe/250771/eatingwell-flag-cake/

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