Healthy 4th of July


Independence Day is approaching fast, and with it comes party plans and grill-out gatherings with family and friends. Between the pool party and the post-party fireworks, check out our healthy patriotic menu ideas for some new bites to serve the guests!


Summertime brings tons of fresh produce, which makes these Caprese Skewers a fresh, easy appetizer to serve to hungry mouths between jumping off the diving board. Plus, the skewers provide automatic portion control. Be sure to make a lot, or they’ll be gone before anyone can have seconds!

If you’d like to invite the grill to the party early, this Grilled Watermelon, Mint, and Feta salad is a great way to show off summer fruit as well as your grill skills. For a more patriotic presentation, lay out the feta and grilled watermelon in separate red & white stripes instead of mixing them together, then nestle a bowl of blueberries in the upper left-hand corner for a flying feta flag!

Grill Out:

Sliders are all the fun of a burger with natural smaller portions. As an alternative to the usual ground beef, these Red-White-and-Blueberry Turkey Sliders are packed with roasted red peppers and can be served with a blueberry balsamic sauce for a fun twist.

Prefer hot dogs to hamburgers? Try stuffing a whole wheat bun with chicken-apple sausage and roasted red peppers, then serve them with this fun Blueberry Ketchup made from fresh fruit for an unforgettable patriotic meal!

Remix the Classics:

If you grew up in the South, you know a grill out isn’t complete without some homemade potato salad. Try this mayo-free red white & blue spin on the classic side, which uses three different kinds of potatoes for the stars and stripes effect!

Prefer fries with your food? Check out these baked barbecue fries for a spicy non-fried fry. No grease needed.

A sweet surprise:

Bring back the skewers for some delicious desserts that are a little bit of a splurge with built-in portion control. These red white & blue angel food cake skewers can be served with a cheesecake dipping sauce, providing a crowd-pleasing patriotic sweet. 

Looking for a way to cool down after a hot party? These Red White and Blueberry Yogurt Popsicles are stripy show-stoppers. These popsicles are only 3 ingredients: strawberries, blueberries, and Greek yogurt. No added sugar here!

From all of us here at Army H.E.A.L.T.H. we wish you a healthy, happy 4th of July!

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