4th of July celebrations are just around the corner. While previous years often included large group gatherings and bringing people together, this year is different. But, you can still enjoy the day in your own back yard, grilling up some delicious recipes and mixing together refreshing drinks. Try these healthy grilling options along with delicious non-alcoholic beverages to stay on track with a healthy, well-rounded diet.
This sugar free option is simple to make, with only a few ingredients. The cucumber is refreshing on a sweltering afternoon, and you won’t have to worry about the effects of alcohol on your body.
Orange, Cranberry, Apple Spritzer
Oranges are a summer staple and incorporating the flavor into this refreshing drink adds a taste of the season. This only requires equal parts orange, cranberry, and apple juices (search for low sugar options!), load it up with ice, and garnish with your favorite fruit. Voila! Delicious, refreshing, and guilt-free.
Iced Coconut Matcha Latte
Matcha is a powder made from green tea leaves. It is full of antioxidants, helping support your body’s overall function. This drink is also sugar-free, an added bonus. Substitute almond milk for the coconut milk to shed some of the calories and fat, still adding in a creamy element.
Mango Mules are a variation of Moscow Mules, which are made with vodka and ginger beer. This variation includes mango and muddled cucumber, but skips the alcohol. You can also make different variations of this depending on what your favorite flavors are- get creative!
Salmon is loaded with omega-3 fatty acids which benefit your brain and heart function, and help reduce blood pressure. Use a high quality oil like extra virgin olive oil, add salt and pepper, and throw the salmon on a hot grill- it’s that easy.
Grilled Lemon Chicken
Too much red meat, which contains high levels of saturated fat and cholesterol can lead to weight gain, fatty liver disease, heart issues, and can have other negative impacts. White meat, like chicken, is a great source of protein without high levels of saturated fat. Having a few favorite ways to make chicken on the grill is key- a little variety goes a long way in maintaining a healthy diet. This recipe incorporates the tang of lemon juice, complimenting the oregano and garlic.
Pork Tenderloin with Chimichurri
Pork is another great protein option if you are trying to cut back on red meat. A lean meat like chicken, pork is full of flavor. This recipe calls for several chili powders (bonus: the capsicum in chilis has been found to help reduce pain), and a refreshing chimichurri sauce which amp up the flavors to another level.
Balsamic Steak Gorgonzola Salad
Grilled lean steak and grilled corn top this salad loaded with other veggies and a balsamic dressing. Watch the portion of the beef to keep this on the lighter side. Savor the incredible mix of garlic, balsamic vinegar, and Dijon mustard that makes up the marinade.
Grilled Sweet Potatoes
Sweet potatoes are loaded with vitamins, fiber, and minerals. Grilling them adds a wonderful smokey element- add in cilantro and lime and you’ll find that the unique combination is unmatched! You can make this as a side, or as a great light lunch option with some wild rice to incorporate some whole grains into the day.
Grilled Brussels Sprouts
Brussels sprouts are delicious tossed in olive oil, salt, and pepper and then roasted or grilled. Sprinkle on some Parmesan cheese, or even a splash of lemon for another layer of flavor. They can be made on skewers, on a grill pan, or in a foil pack, depending on what you have available. Brussels sprouts are loaded with antioxidants, vitamins and minerals, making them an excellent addition to any meal.
Foods that are a part of any celebration don’t have to be loaded with unhealthy ingredients to be tasty. Simple recipes and creative flavors are all you need to put together new dishes that will bring excitement and health-supporting foods to the table.