Fourth of July is here, and it’s time to celebrate! Whether you’re spending the holiday relaxing by the pool or at a picnic/BBQ with family and friends, chances are there’s going to be lots of delicious food involved. And don’t worry – the occasional hot dog can still fit into a balanced and healthy lifestyle, but there are ways to make your Fourth of July menu delicious and nutritious, while still satisfying those classic food cravings we all know and love. Try these nutrient-rich twists on Independence Day classics!
Watermelon Salad
Watermelon is a summertime classic! It’s sweet, refreshing, and can help keep you hydrated on a hot summer day! It’s also high in vitamin C and the antioxidant lycopene, which can have benefits for overall health. Amp up the nutrition and flavor by pairing it with some fresh sliced cucumber tossed in an olive oil and lime juice dressing, and then topped with a little bit of crumbled feta and fresh mint.
Better-For-You Hot Dog
Did you know hot dog buns and hot dogs are #1 and #2 respectively on the list for the most purchased food items for Fourth of July? Most of us are aware that we should be limiting our intake of processed meats, like hot dogs, due to their high sodium and saturated fat content, but there are better-for-you options out there for the occasional indulgence. Try opting for a hot dog that is 100% beef, lower in sodium, and without any added nitrates. You could even opt for a chicken sausage option for a flavorful twist! Top with fresh grilled veggies such as peppers and onions, and pair with a whole grain hot dog bun. And don’t forget to go easy on the high calorie toppings and spreads.
Baked Beans
Baked beans are another classic side dish for the Fourth of July BBQ. Beans are a member of the legume family that provide us with plant-based protein and fiber, which are recommended as a part of a well-balanced diet. Instead of buying packaged baked beans, try making them from scratch at home in a slow cooker, that way you can control how much added sugars and sodium are in the sauce. For bonus points, toss in some veggies like diced green bell peppers or onions.
Fruit Pizza
For dessert, how about a red, white, and blue fruit pizza! Take a whole grain flatbread or large pita, top with a thick layer of Greek yogurt and mixed berries. You get some fiber from the flatbread, antioxidants from the berries and probiotics from the yogurt. A sweet treat and nutrient-rich win!
