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Healthy Recipes

Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

Fourth of July and Summer Healthy Recipes



Fourth of July and Summer Healthy Recipes

The Fourth of July is here and that means delicious food, awesome memories and countless ways to bust your diet wide open—or does it?

When people think of Fourth of July entrees, they think of scrumptious food, but not diet food.

Unfortunately, diet food has many stigmas associated with it: many people think it tastes like cardboard, but if that was the case—no one would eat healthy. 

These healthy recipes for the Fourth of July definitely do NOT taste like cardboard and may even be tastier than their not so healthy counterparts. You can also use these healthy recipes for the Fourth of July as healthy summer recipes for a nice romantic picnic with someone special or a fun family dinner to promote healthy eating.

But first you need some good, healthy recipes for summer beverages to start off with!

Green-Jasmine Iced Tea

Green tea by itself can taste like a mouthful of grass, but this refreshing iced tea is exactly the opposite because its bitterness is balanced with sweet honey and tangy lemon. This pleasant beverage only has 46 calories per serving, no fat or cholesterol, 13 grams of carbohydrates, 5 mg of sodium and 39 mg of potassium.

Potassium is super healthy. It provides relief from strokes, blood pressure, heart and kidney disorders, anxiety and stress—as well as enhanced muscle strength, metabolism, water balance, electrolytic functions and nervous system.

The green and jasmine teas are health powerhouses so it’s no surprise that cultures have been drinking these tranquil beverages for centuries. They are high in antioxidants known as catechins, which boost immunity. They also provide a reduced risk of cancer, especially esophageal cancer, lower heart rate, blood pressure, stroke and cholesterol levels.

Green tea can help fight obesity and improve functioning in old age and also prevent diabetes.

Ingredients:

1/4 cup loose green jasmine tea or 12 green jasmine tea bags

1/2 cup fresh mint leaves, plus more whole sprigs for garnish

4 cups simmering water

1/2 cup lemon juice

1/3 cup honey

4 cups cold water

How to prepare:

TIP: Make it ahead and refrigerate for up to 1 week

1) Steep loose tea (or tea bags) and mint leaves in simmering (not boiling) water for 2 to 3 minutes.

2) Strain the tea (or remove tea bags and mint leaves) and pour into a large pitcher. Stir in lemon juice and honey until the honey is dissolved. Add cold water. Refrigerate until chilled for about 2 hours. Serve over ice with mint sprigs, if desired.

For the Adults: Passion Colada

This simple drink only takes 5 minutes to make. It has 207 calories per serving, 13 grams of fat, and 22 grams of carbohydrates. 2 grams of protein, 2 grams of fiber, 37 mg of sodium, 74 mg of potassium and Vitamin C as an added nutrition bonus.

Ingredients:

2 cups ice

1 cup passion fruit juice

1/4 cup cream of coconut

3 ounces rum, optional

How to prepare:

1) Combine ice, passion fruit juice, cream of coconut and rum, if using, in a blender and blend until smooth.

We think dessert is the best part so we’re going to list it first!

Patriotic Strawberries

These multicolored strawberries are cute, easy to make and absolutely delicious. Unfortunately, we don’t have any nutritional information on them, but one cup of halved strawberries (without the white chocolate or blue sugar) has 49 calories, no fat or cholesterol, 2 mg of sodium, 12 grams of carbohydrates, 3 grams of fiber, Vitamin C and 1 gram of protein.

Ingredients:

As many strawberries as desired

White chocolate chips

Blue sugar or sprinkles

How to prepare:

1) Melt some white chocolate chips in a bowl in the microwave.

2) Dip the fresh (washed) strawberries in the melted chocolate and wait until it dries and then toll them in blue sugar or sprinkles.

Dip is essential for any summer party and this healthy recipe for a Fourth of July barbecue is perfect all year round!

Spinach and Avocado Cannellini Bean Hummus

This is basically hummus, spinach and avocado; but, it is the perfect light, airy and creamy dip to start off your summer barbecue or Fourth of July celebration—not to mention—it’s a great way to sneak in some veggies.

Ingredients:

1.5 C (one can) cannellini beans, rinsed and drained

1 C fresh spinach

1 Tbsp. olive oil

Half a large ripe avocado

Juice from 1 lemon

2 cloves garlic

Salt & pepper to taste

How to prepare:

This is really easy. Toss everything into a food processor and whirl away. This can be used as dip for crackers, veggies or as a spread on sandwiches.

Next you’re going to need an amazing side dish to go with these healthy recipes:

Green-and-White Pasta Salad

This creamy and nutritious summer side dish only takes 10 minutes to prep and 12 minutes to cook. It’s perfect for a Fourth of July barbecue or as an easy-to-carry picnic entrée. It has 203 calories per serving, 5 grams of fat, 9 gram of protein, 31 carbohydrates, 3 grams of fiber, 3 mg of cholesterol, 2 mg of iron, 305 mg of sodium and 84 mg of calcium per serving.

Calcium strengthens our bones, prevents obesity, protects cardiac muscles, prevents colon cancer, prevents kidney stones, controls blood pressure, maintains healthy teeth and gyms and also helps in the transportation of nutrients.

Ingredients:

1/3 cup fat-free cottage cheese

1/3 cup fat-free sour cream

3 tablespoons commercial pesto

3 tablespoons hot water

2 teaspoons lemon juice

1/4 teaspoon kosher salt

1/4 teaspoon coarsely ground black pepper

1 cup snow peas, trimmed and thinly cut crosswise (4 cuts per pod)

1 1/2 cups (4 ounces) uncooked farfalle (bow tie pasta)

3/4 cup frozen peas, thawed

1 1/2 tablespoons chopped fresh flat-leaf parsley

How to prepare:

1) Place the first 7 ingredients (through pepper) in a food processor; process until smooth.

2) Place snow peas in a colander and set colander in sink. Cook pasta according to package directions, omitting salt and fat (about 12 minutes). Drain over snow peas; rinse under cold water and drain well. Combine pasta, snow peas, frozen peas and pesto mixture in a large bowl, and toss to coat. Sprinkle with parsley.

Next are two different healthy recipes for summer or the Fourth of July. One is a recipe for a healthy barbecue sandwich and the other one is a recipe for barbecue roasted salmon.

Tangy Barbecue Sandwich

This more traditional and healthy recipe for the Fourth of July only takes 15 minutes to prep and another 15 minutes to cook. It yields 6 servings and has 370 calories per serving with 9 grams of fat, 34 grams of protein, 36 grams of carbohydrates, 2 grams of fiber, 76 mg og cholesterol, 4 mg of iron, 640 mg of sodium and 89 mg of calcium.

Ingredients:

1 tablespoon unsalted butter

1 large (about 2 cups) thinly sliced onion

1/2 teaspoon kosher salt

3 tablespoons cider vinegar

1/2 cup barbecue sauce

1/2 cup water

4 cups (about 1 pound) leftover chopped cooked turkey breast

1/4 teaspoon freshly ground black pepper

6 (1 1/2-ounce) Kaiser Rolls or hamburger buns, split and warmed

Dill pickles (optional)

Hot sauce (optional)

How to prepare:

1) Melt butter in a medium saucepan over medium-high heat. Add onion and sprinkle with salt; cook, stirring frequently, until soft (about 7-9 minutes). Add vinegar, barbecue sauce and 1/2 cup water; simmer for 5 minutes. Add turkey to sauce mixture and stir until thoroughly heated (about 3-5 minutes). Add pepper, taste, and season with additional salt, if needed.

2) Arrange turkey evenly on bottom halves of buns; top each portion with additional sauce. Cover with bun tops; serve with pickles and hot sauce, if desired.

Barbecue Roasted Salmon

This is a different take on traditional and healthy recipes for the Fourth of July. Salmon has the amazing benefit of omeg-3’s. These fatty acids play an important role in reducing inflammation throughout the body, can reduce stiffness and joint pain, promote lower levels of depression and can also help reduce the symptoms of ADHD.

This mouthwatering entree has 314 calories per serving, 14.7 grams of fat, 6.9 grams of monounsaturated fat, 3.3 grams of polyunsaturated fat (the good kinds of fat), 35 grams of protein, 9 grams of carbohydrates, 1 gram of fiber, 111 mg of cholesterol, 2 mg of iron, 405 mg of sodium and 30 mg of calcium—for a more well-rounded choice—this is your best bet.

Ingredients:

1/4 cup pineapple juice

2 tablespoons fresh lemon juice

4 (6-ounce) salmon fillets $

2 tablespoons brown sugar

4 teaspoons chili powder

2 teaspoons grated lemon rind

3/4 teaspoon ground cumin

1/2 teaspoon salt

1/4 teaspoon ground cinnamon

Cooking spray

Lemon slices (optional)

How to prepare:

1) Combine first 3 ingredients in a zip-top plastic bag; seal and marinate in refrigerator for 1 hour, turning occasionally.

2) Preheat oven to 400°.

3) Remove fish from bag and discard marinade. Combine the sugar and the next 5 ingredients (sugar through cinnamon) in a bowl. Rub over fish; place in an 11 x 7-inch baking dish coated with cooking spray. Bake at 400° for 12 minutes or until fish flakes easily when tested with a fork. Serve with lemon slices, if desired.

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