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Recipes for a Healthier 4th of July

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This all-American holiday is a wonderful way to spend time with family and friends around a campfire or BBQ.  Serving a healthy 4th of July menu is not only crowd-pleasing, but also a great way to encourage healthier eating. Try these easy and fun recipes this 4th of July!

American Flag Kabobs               PATRIOTIC_FOOD_DRINK_0085


  • 5 bananas
  • 1 pint strawberries*
  • 1 cup blueberries
  • Bamboo skewers
  • 3 TBS lemon juice mixed with water


  • Cut bananas into 1-inch pieces. Brush them in a mixture of lemon juice and water to prevent browning.
  • Wash, trim, and cut strawberries in half.
  • Thread strawberries and bananas in an alternate fashion on about 6-7 skewers (make sure the bananas and strawberries align on the skewers).  On 4-5 additional skewers, thread strawberries and bananas 2/3rd’s of the way and then add 6 blueberries to the ends.
  • Place all skewers on a serving tray to like like an American flag.

*If desired, you can replace the strawberries with 1-inch pieces of watermelon.

Perfectly Grilled Corn on the Cob        Grilled-corn-1024x682


  • 8 ears of organic corn
  • Kosher salt


  • Heat grill to medium and place husks down on grill.
  • Close and cover the grill for 15-20 minutes, turning the corn every 5-6 minutes.
  • Once the kernels look tender and/or a bit charred, remove from the grill.
  • Serve hot with fresh herbs and lime juice, guacamole, or ground cayenne and lime slices.

Patriotic Fruit Salsa              blueberry-strawberry-jicima-salsa


  • 1 cup blueberries
  • 1 cup strawberries, diced
  • 1 cup tomatoes, diced
  • 1 cup green bell pepper, diced
  • 1 cup jicama, diced
  • 1/4 cup red onion, chopped
  • 1 lime, juiced
  • 1/3 cup fresh cilantro
  • Salt to taste


  • In a medium-sized bowl, combined diced berries, tomatoes, bell peppers, jicama, and red onion. Squeeze the lime juice over and mix well.
  • Season to taste, with salt and cilantro.
  • Serve chilled with baked tortilla chips or on top of grilled chicken or fish.



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