Healthy Recipes for Your Fourth of July BBQ

The summer season is in full swing and Fourth of July celebrations are upon us! We all know the importance of a healthy diet in keeping our bodies in shape, but we also know how delicious food can be…especially at a barbecue. As you celebrate Independence Day this year, focus on healthy recipes using fresh ingredients bursting with flavor. Keep reading for a list of delicious recipes that are perfect for your Fourth of July BBQ!

Patriotic Popsicles

Ingredients

• 1 ¾  cups vanilla yogurt, divided
• 2 tablespoons honey, divided
• 1 ¼  cups sliced fresh strawberries, divided
• 1 ¼  cups fresh or frozen blueberries, thawed, divided
• 12 freezer pop molds or 12 paper cups (3 oz each) and wooden pop sticks

Instructions

1. Place 2 tablespoons yogurt, 1 tablespoon honey and 1 cup strawberries in a blender; cover and process until blended. Remove to a small bowl. Chop remaining strawberries; stir into strawberry mixture.
2. In a blender, process 2 tablespoons yogurt, remaining honey and 1 cup blueberries until blended; remove to another bowl. Stir in remaining blueberries.
3. In each mold, layer 1 tablespoon strawberry mixture, 2 tablespoons yogurt and 1 tablespoon blueberry mixture. Top with holders. (If using paper cups, top with foil and insert sticks through the foil.) Freeze until firm.

Source: https://www.tasteofhome.com/recipes/patriotic-pops/

Watermelon, Cucumber & Feta Salad

Ingredients

• ½ cup red-wine vinegar
• 2 teaspoons honey
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• ¼ cup extra virgin olive oil
• 5 cups cubed seedless watermelon
• 1 English cucumber, chopped
• 6 ounces feta cheese, cut into ¾ inch cubes
• ½ cup thinly sliced red onion
• 2 tablespoons chopped fresh mint

Instructions

1. Whisk vinegar, honey, salt and pepper in a small bowl; gradually whisk in oil until completely incorporated.
2. Combine watermelon, cucumber, feta and onion in a large bowl. Gently stir in 1/2 cup of the vinaigrette.
3. Refrigerate for at least 20 minutes or up to 2 hours.
4. Just before serving, gently stir in mint; drizzle with the remaining vinaigrette.

Source: https://www.eatingwell.com/recipe/272847/watermelon-cucumber-feta-salad/

Potato Salad

Ingredients

• 3 hard boiled eggs
• 1 ½  pounds mini potatoes
• ¾ cup nonfat plain Greek yogurt
• 3 tablespoons extra virgin olive oil
• 2 garlic cloves peeled and roughly chopped
• 2 tablespoons white vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon celery salt
• ¼  teaspoon kosher salt plus additional to taste and for cooking the potatoes
• ¼  teaspoon ground black pepper
• 3 green onions divided
• 2 stalks celery finely diced
• 2 tablespoons capers rinsed and drained

Instructions

1. Place the potatoes in a large pot with enough water to cover the potatoes by 1 inch. Salt the water generously. Bring the water to a boil over medium-high heat. Cook until potatoes are just tender when pierced with a fork, 10 to 20 minutes depending upon their size. DO NOT overcook, or your potato salad may be mushy.
2. Prepare the dressing: in a food processor or blender, add Greek yogurt, olive oil, vinegar, mustard, garlic, celery salt and black pepper. Cut 2 of the green onions into 4 pieces each and add them to the food processor as well.
3. Finely chop the third green onion and set aside. Blend the dressing until smooth, stopping to scrape down the sides of the food processor a few times as needed.
4. Drain the potatoes. As soon as you can handle them safely, cut potatoes into 1 ½ inch chunks (depending on the size of your potatoes, this will be either halves or quarters). Transfer to a large bowl.
5. While the potatoes are still hot, pour ¾ of the dressing over them.
6. Gently stir to combine (it will look like a lot of dressing). Let sit for 10 minutes, stirring once or twice as it rests.
7. Add the celery, capers and eggs. Reserve a tablespoon or so of the remaining chopped green onion for garnish, then add the rest to the bowl. Stir to combine. Taste and add more salt/pepper as needed. Refrigerate until ready to serve.

Source: https://www.wellplated.com/healthy-potato-salad/#wprm-recipe-container-70708

Blueberry Cobbler

Ingredients

• 4 cups blueberries
• 1 teaspoon lemon juice
• 1 tablespoon cornstarch
• 1 cup all purpose flour
• ⅓ cup sugar
• 1 teaspoon baking powder
• ½  teaspoon ground cinnamon
• ¼  teaspoon ground nutmeg
• 1 tablespoon vegetable oil
• ½ teaspoon vanilla extract
• 2 eggs

Instructions

1. In a large bowl, toss blueberries with lemon juice and cornstarch until evenly coated. Spray an 8×8 baking pan with cooking spray, and pour the mixture into it.
2. In a medium bowl combine flour, sugar, baking powder, cinnamon and nutmeg. Mix to combine.
3. In a small bowl whisk together oil, vanilla and eggs. Pour egg mixture into flour mixture and mix, just until combined.
4. Dollop dough over berries, covering as evenly as possible. Bake at 350° F until dough is golden brown and cooked through, 40-50 minutes.
5. I recommend serving this healthy blueberry cobbler warm. Add a little ice cream for an extra treat!

Source: https://www.thekidneydietitian.org/healthy-blueberry-cobbler/

Pulled Pork

Ingredients

• 1 tablespoon chili powder
• 1 teaspoon coarse sea salt
• 3 lbs boneless pork shoulder or pork butt
• 1 ½ cup sugar-free BBQ sauce

Instructions

1. Mix chili powder and salt together in a small bowl.
2. Cut pork into roughly 1 lb pieces. Rub each piece with chili salt mixture.
3. Pour half of the BBQ sauce in an Instant Pot. Arrange pork pieces in a single layer. Pour remaining sauce over pork.
4. Cook on manual or pressure cook at high pressure for 90 minutes. Let pressure naturally release.
5. Remove pork and shred the meat with two forks. Add pan juices to moisten the shredded pork to your liking.

Source: https://cookeatpaleo.com/instant-pot-pulled-pork/

Orzo Pasta Salad

Dressing Ingredients

• ¼ cup extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice
• 1 teaspoon honey
• 1 clove garlic, minced
• ½ teaspoon Italian seasoning
• Salt and pepper, to taste

Salad Ingredients

• 1 ½ cups uncooked orzo pasta
• 1 cup cherry tomatoes, quartered
• ½ orange bell pepper, diced
• ½ yellow bell pepper, diced
• 1 cup diced cucumber
• ¼ cup chopped red onion
• ¼ cup crumbled feta cheese
• ¼ cup fresh basil, sliced
• Salt and pepper, to taste

Instructions

1. Bring a large pot of salted water to a boil. Cook orzo until al dente, according to package directions.
2. While the pasta is cooking, make the dressing by whisking all the dressing ingredients together in a small bowl until combined (or shake together in a jar). Set aside.
3. Drain and rinse the orzo with cold water, about 1 minute, or until cooled. Place in a large bowl.
4. Add the tomatoes, peppers, cucumber, red onion, feta cheese and basil. Toss to combine.
5. Drizzle with the dressing and toss again to combine. Season with salt and pepper, to taste.
6. Serve immediately or store in an airtight container in the refrigerator. Enjoy!

Source: https://freshapron.com/rainbow-orzo-salad/#tasty-recipes-3447-jump-target