This year 4th of July is on a Monday, and this can cause some confusion and complication for everyone trying to eat clean and stay on track this weekend. Though the holiday itself is on Monday, we will probably find ourselves attending multiple cookouts or barbecues and we don’t want to over do it. These recipes can help you keep your indulging to one day and ensure that you can still enjoy the celebration.

 

Dry Rub for Chicken

 

 

Summer 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 paprika

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon sea salt or table salt

1/2 teaspoon ground black pepper

1/4 teaspoon ground cumin

1/4 teaspoon ground mustard

1/2 tablespoon thyme leaves

1/4 teaspoon cayenne pepper

 

Instructions:

Mix all ingredients and refrigerate overnight. Grill accordingly and enjoy!

 

Turkey Burgers

 

 

Give your turkey burgers a fresh spin with lettuce wraps, zucchini buns or mini sliders. Use your own clean recipe or try this one.

 

Ingredients: 

1 1/4 lb lean ground turkey (1 package)

1 tbsp oil

1/4 cup parsley, finely minced

2 tbsp onion, finely minced

1 egg white

1 tsp paprika

1/2 tsp cumin

1/2 tsp garlic powder

1/2 tsp cayenne pepper

1/2 tsp salt

1/2 tsp pepper

Cooking spray

Burger 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 Salad

 

 

It 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 strawberries

1 cup blueberries

1 cup cherries

2 sliced bananas

2 tbsp coconut flakes

 

Instructions:

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

 

Patriotic Punch

 

 

Another great way to make a festive red, white and blue treat with the season’s best fruit is this delicious and refreshing “punch”. You could even cut the fruit into shapes or freeze the fruit in ice cubes the night before for more flavor and decoration. These are non-alcoholic but you could add 1 oz of vodka for the adult version.

 

Ingredients:

A handful of fruit (blueberries, strawberries, watermelon, apple, pineapple, raspberries, blackberries or whatever you prefer)

A few more piece of fruit for garnish

1 can of plain or flavored seltzer

Ice

 

Instructions:

Place some fruit in a glass and mash or muddle them. Add a few ice cubes and seltzer then garnish with fresh fruit. Sip and enjoy!

 

 

Home Made Frozen Yogurt

 

 

The 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 yogurt

 

Instructions:

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 4th of July weekend! 

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Enjoy all that summer has to offer with these delicious and clean recipes. They can help keep you on track and are perfect for Father’s Day this weekend or any summer get together.

 

Red Lentil Veggie Burger

 

 

If you’re grilling this weekend, this recipe is perfect. This recipe makes 6 burgers. Lentils are legumes that contain a high amount of nutrients like folate, fiber, iron, protein and many vitamins. To make these burgers you will need:

 

2 cups water

3/4 cup dried red lentils

3/4 teaspoon salt, divided

1 cup diced onion

1/2 cup finely diced carrot

3 garlic cloves, chopped

2 cups chopped mushrooms

1 teaspoon dried marjoram (spice, optional)

1/4 teaspoon black pepper

1 tablespoon lemon juice

3 egg whites

Cooking spray

Burger Toppings

 

1. Start by boiling the water, lentils and 1/4 teaspoon of salt in a pot. Reduce to simmer and core for 20 minutes. Drain and set aside.
2. Heat a pan with cooking spray and add carrot, onion and garlic. Sautéed for a few minutes. Add 1/2 teaspoon of salt, mushroom, marjoram and pepper. Sautéed for another few minutes.
3. Add this mixture to a bowl and let sit for 5 minutes, then add the lentils, lemon juice and egg whites. Mix then cover and chill for 30 minutes.
4. Divide the mixture into 6 equal patties. Spray pan or grill or foil with cooking spray and cook patties on each side for 5 minutes.
5. Top your burger with ingredients of your choice – lettuce, arugula, onion, tomato, mustard, etc. Enjoy!

 

Shrimp Scampi

 

 

This is a clean version of a tasty recipe that is perfect for summer. This will make 2-4 servings.

 

You will need:

 

1 tablespoon vegetable oil

1/4 teaspoon crushed red pepper flakes

2 medium zucchini, cup into noodles

1 lb shrimp, shelled and deveined

1 tablespoon minced garlic

2 tablespoons lemon juice

1/4 cup vegetable stock

 

1. Start with a warm pan sprayed with cooking spray. Add garlic and red pepper flakes and cook them for 1 minute, stirring.
2. Add shrimp to the pan and cook, stirring occasionally, until they are cooked and pink on all sides. Season the shrimp with salt and pepper then put them in a bowl and set aside.
3. Add zucchini noodles and lemon juice and stock to the pan, stirring occasionally for 2 minutes. Then add the shrimp back into the pan and combine everything. Plate and enjoy!

 

Seafood Salad on Cucumber

 

 

This is a delicious and easy appetizer that only takes a few ingredients. You can make light salad with any type of seafood – shrimp, crab, lobster or tuna – or you can buy it from your local grocery store, or the Innovation Store!

 

If you make it at home, just add 1 tbsp of light mayonnaise to any protein listed above. You can also add extras like celery, onion or even jalapeño for a little spice.

 

Simply scoop the salad onto slices of cucumber and enjoy!

 

 

Homemade Popsicles

 

 

It wouldn’t be summer without ice cream! Here are some healthy and clean alternatives that you can make at home. All you need is an ice cube tray, small glasses, disposable cups or a popsicle mold and some tooth picks or popsicles sticks. After these are blended and poured, let them freeze for a few hours or overnight. Serving size depends on the size of the popsicle.

 

Pina Colada – Blend 1/2 banana, 1/4 cup unsweetened coconut milk, 1/2 cup fresh pineapple and 3 ice cubes.

 

Green Watermelon – Blend 3/4 cup cubed watermelon, 1/4 cup frozen berries, 1 cucumber (sliced) and 1 cup chopped spinach.

 

Skinny Fudge Pop – Blend 1 cup unsweetened chocolate almond milk, 1 1/2 cups vanilla non fat Greek yogurt, 2 tbsp cocoa powder, and 2 small bananas.

 

Ginger Peach Tea – Steep 8 black tea bags in 2 cups boiling water for 5-7 minutes. Add 3 pitted and pureed peach to a pan with 1/2 cup water and 1 tablespoon fresh chopped ginger. Bring to a boil, stirring frequently. Simmer for a few minutes. Combine tea and peach mixture, then pour into molds. You can even add a couple chances of peach to each one.

 

~ Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness 8031 Jericho Tpke Woodbury, NY 11797 469 7th Ave Manhattan, NY 10018