The Fourth of July brings to mind so many different images simultaneously: afternoons by a pool, American flags fluttering on front porches, and delicious food hot off the grill. From the perfectly-grilled hot dog to your mom’s secret coleslaw recipe, Independence Day is as much a day to celebrate good food as anything else. And if you’re looking to switch up your menu this holiday to something healthier, we have some suggestions for healthy 4th of July fruit and veggie dishes.
Patriotic Fruit Tray
Adapted from Beachbody On Demand
Have your flag and eat it too!
- Cherries, cut and pitted
- Bananas, peeled and cut into rounds
- Raspberries, halved (can substitute with strawberries)
- Rectangle or square plate (optional)
- Arrange the blueberries in the corner of your plate
- Place either cherries or raspberries on the top of the plate next to the blueberries
- Arrange bananas beneath your first row of fruit
- Alternate between cherries/raspberries, and bananas to make alternating lines of red and white until the symbol of the US flag appears
- Serve and enjoy!
Prep time: 10 minutes; one plate can serve as many or as few people as your gathering needs.
Chef’s note: you can also mix up this recipe by taking these ingredients and arranging them instead on a slice of whole-grain toast with peanut or almond butter spread.
By Miriam Wolf for The FruitGuys
Fourth of July in a bowl
- Juice of 1 Meyer lemon
- ¼ cup of water
- ½ cup of sugar
- 1-inch slice of ginger, peeled (or more, to taste)
- 2 pints strawberries, washed and halved
- 1-pint blueberries washed
- 2 pounds white peaches, sliced (about 4 cups)
- Heat lemon juice, water, sugar, and ginger until sugar is dissolved. Remove from heat. When cool, remove ginger.
- Layer fruit in a glass bowl or arrange on a platter. Pour cooled lemon-ginger syrup over the mixture.
- Chill until serving.
Serves 8. Prep time, 20 minutes; cook time, 5 minutes.
By Miriam Wolf for The FruitGuys
This quick and easy salad is chock-full of colorful veggies and protein!
- 1 15-ounce can of black beans
- 2 ears corn
- 2 heirloom tomatoes
- 1 small onion
- 1 jalapeno pepper
- Juice of 1 lime
- 1 tablespoon olive oil
- ⅛ teaspoon cumin
- Cilantro to taste (optional)
- Drain and rinse black beans. Cut kernels from each ear of corn. Dice tomatoes. Mince onion and jalapeño. Mix everything together.
- Mix lime juice, olive oil, and cumin and pour dressing over salad.
- Add salt and pepper to taste and sprinkle salad with cilantro if desired.
Serves 4. Prep time, 15 minutes.
Amazing Grilled Veggie Kabobs
Adapted from Grits and Pinecones
A meatless way to grill and thrill!
- 1 green bell pepper, seeds and ribs removed, quartered
- 1 red bell pepper, seeds and ribs removed, quartered
- 1 red onion, peeled and quartered
- 2 portobello mushrooms large, gills removed and quartered
- 1 pint cherry tomatoes large, whole
- 1 zucchini, cut into 1/2-inch thick slices
- 1 yellow squash, cut into 1/2-inch slices
- ¼ cup olive oil
- 1 tsp kosher salt
- ½ tsp ground black pepper
- Prep your grill, making sure the grates are clean and oiled to keep the vegetables from sticking.
- Cut the peppers and onion into large chunks, at least 1½ inches square.
- Next, slice the yellow squash and zucchini into ½ -inch pieces.
- Clean the mushrooms, remove the gills and quarter. Leave the cherry tomatoes whole.
- Thread the veggies on skewers, alternating the vegetables as you go.
- Brush the veggie skewers generously on all sides with olive oil and season with salt and pepper.
- Preheat the grill to medium-high heat (400℉).
- Add the vegetable kabobs to the grill and cook for about 6-8 minutes on each side.
- Remove from the grill and serve hot!
Prep time: 15 minutes; cook time: 15 minutes; serves 4 people
Chef’s note: Feel free to add a dash of cayenne pepper to the veggies for a spicy kick. You can also brush a marinade, or salad dressing, onto the grilled vegetables for another punch of flavor.
By Tanya Milosevich for The FruitGuys.
You won’t want to miss out on these berry patriotic muffins!
- 3 cups all-purpose flour
- 1 cup of sugar
- 1 cup cornmeal
- 2 tablespoons baking powder
- 1 1/2 teaspoons salt
- 1 1/2 cup milk
- 1/2 pound butter, melted and cooled
- 2 extra-large eggs
- 1 pint fresh blueberries
- Preheat oven to 350° and line a large muffin tin with paper liners.
- In a large bowl, mix the dry ingredients together.
- In a separate bowl, combine the milk, melted butter, and eggs.
- Pour the wets into the dry ingredients and mix just until blended. Do not over mix!
- Carefully fold in the blueberries.
- Bake for 30 minutes or until tops are golden and a toothpick comes out clean.
Prep time: 10 minutes; cook time: 30 minutes. Makes 12 muffins.
Happy Fourth of July, everyone! 🇺🇸