This year 4th of July is on a Wednesday, and this can cause some confusion and complication for everyone trying to eat clean and stay on track this week. We will probably find ourselves attending multiple cookouts or barbecues and we don’t want to over do it. These are easy recipes you can make and bring with you to any BBQ! They will help you keep your indulging to one day and ensure that you can still enjoy the celebration.
DRY RUB FOR CHICKENSummer is the grilling season, and 4th of July is a perfect time to enjoy it, but most of us are bored with the same old grilled chicken. This dry rub is exactly the recipe to mix it up.Ingredients:1 1/2 tbsp smoked paprika1 teaspoon garlic powder1 teaspoon onion powder1/2 teaspoon sea salt or table salt1/2 teaspoon ground black pepper1/4 teaspoon ground cumin1/4 teaspoon ground mustard1/2 tablespoon thyme leaves1/4 teaspoon cayenne pepperInstructions:Mix all ingredients and refrigerate overnight. Grill accordingly and enjoy!
TURKEY BURGERSGive your turkey burgers a fresh spin with lettuce wraps, zucchini buns or mini sliders.Ingredients:1 1/4 lb lean ground turkey (1 package)1 tbsp oil1/4 cup parsley, finely minced2 tbsp onion, finely minced1 egg white1 tsp paprika1/2 tsp cumin1/2 tsp garlic powder1/2 tsp cayenne pepper1/2 tsp salt1/2 tsp pepperCooking sprayBurger toppings of choice (lettuce, tomato, onion, pickles, mustard, etc)Instructions:Place turkey in a large mixing bowl. Add parsley, onion, egg white, paprika, cumin, garlic powder, cayenne pepper, salt and pepper. Mix ingredients.For sliders, shape them into 1/4 cup sizes patties, they will shrink while cooking. For regular sized burgers make patties 1/2 cup size.Preheat grill and spray with cooking spray. Cook patties for around 15-20 minutes, depending on grill type and pattie size.Either wrap in lettuce or stick patties on a skewer. Add toppings and enjoy!
RED WHITE AND BLUE FRUIT SALADIt wouldn’t be 4th of July without something red, white and blue! This fruit salad is bursting with flavor, looks amazing and so easy to make.Ingredients:Cubed or cut out watermelon (1/2 watermelon)Cubed or cut out honeydew (1 medium honeydew)2 cups strawberries1 cup blueberries1 cup cherries2 sliced bananas2 tbsp coconut flakesInstructions:Cubed the watermelon and honeydew, or you can use a cookie cutter and make shapes. You can cut up the strawberries and cherries or leave some or all of them whole. Slice bananas.Combine and top with coconut flakes. Enjoy!1 cup = 1 serving
HOME MADE FROZEN YOGURTThe best part about this recipe is that it is completely customizable. Choose your favorite fruits or make new combinations like Strawberry Banana, Mixed Berries, Peach and more. This will make 4 servings.Ingredients:6 cups any fruit (can be mixed)2/3 cup plain Greek yogurtInstructions:Either freeze fresh fruit or use frozen fruit. Combine fruit and yogurt in a blender or food processor. Blend until smooth. Pour into medium container and freeze overnight.Enjoy! And have a Happy and Healthy and Safe4th of July!
Love to Live Healthy with Josephine Fitzpatrick
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