5 Healthy Dishes to Take to the 4th of July Gathering

    2022-06-2706/27/22   
Cooking  Nutrition  

America's birthday is right around the corner. Red, white, and blue will be everywhere - including the food you eat. If you are heading to a party and are looking for healthy dishes to bring, here are a few 4th of July recipes that you will want to make for the event!

You'll see red, white, and blue cookies and cupcakes. Red, white, and blue cakes, puddings, and even nachos.

But what if you want Fourth of July food that is red, white, and blue and healthy? Well, you can have that, too!

1. Four Tomato Salsa

For another recipe that incorporates some of the colors people want to see on this day, try out this Four Tomato Salsa recipe. It's one of the patriotic dishes you don't want to miss! It is relatively easy to make and should only take you about 30 minutes to put together.

You will need:

  • 7 plum tomatoes
  • 7 red tomatoes
  • 3 yellow tomatoes
  • 3 orange tomatoes
  • Salt
  • Lime juice
  • Oil
  • White onion 
  • Red onion 
  • Sweet red, orange, and yellow pepper
  • Pepper rings
  • Parsley

You are going to chop up the tomatoes and mix them with salt. Let it sit for 10 minutes. Once you do that, you can then combine everything else together.

Enjoy it with tortilla chips or just by itself! The salsa is one you'll be asked to make for future parties!

2. Star-Spangled Parfaits

As we said, everything has to be red, white, and blue on the 4th of July. We just want to make sure they're healthy recipes!

Why not try out a star-spangled parfait? They are refreshing for a hot, summer day, and are all the colors you want them to be! Not to mention, they are a healthy option for your event or party (and they are perfect for adults and kids!).

Here's how to make them:

  1. Slice up the strawberries into small 1/4 inch pieces
  2. Spoon a layer of the strawberries into the container you are using
  3. Put a layer of yogurt on top of the strawberries (we recommend vanilla or plain!)
  4. Layer blueberries on top

It's that easy! You now have a healthy, red, white, and blue treat to bring to your party! It's always best to bring something healthy to your event if you are trying to eat healthy, as this ensures you have something to eat. Here are a few more healthy eating tips as well.

3. Confetti Corn

While it may not be exactly red, white, and blue, it is red, white-ish, and festive! It's also a great way to make sure you are getting your vegetable servings in for the day (and everyone else at the event, too!).

So what's actually in confetti corn? It's basically corn, water chestnuts, sweet peppers, and carrots!

Here are the steps to make this delicious recipe for the Fourth of July:

  1. Sauté the carrots until tender, and then add the corn, water chestnuts and the red pepper
  2. Mix it all together and put it in a festive bowl

That's it! It's a simple yet healthy recipe that people will love! If you wanted, you could add any seasoning that you like.

4. Coconut Milk Strawberry Banana Pops

If you want another refreshing treat at the party, don't forget to make these coconut milk strawberry banana pops to bring! They are sure to make a hit as well.

In a blender, you'll want to put a can of coconut milk, 1 and 1/2 cup of strawberries, one banana, and a sweetener of your choice (like honey). Blend until smooth.

Once it is smooth, evenly distribute the mixture into different pop cups to make the popsicles. Freeze them for at least 4 hours before eating them to make sure they are frozen through! They will last up to 6 weeks in the freezer, so you have time to enjoy all of them if there are leftovers!

This is a perfect recipe to continue to eat healthy whenever you crave a dessert, even if it is not the 4th of July!

5. Summer Salad

While this one has nothing to do with red, white, or blue, it's a healthy option to bring to the 4th of July event that everyone will be sure to love! And let's face it, the burgers and hot dogs are also not red, white, or blue, so this won't stand out too much!

This summer salad is full of nutrients and absolutely delicious. It's garlicky, sweet, and zesty all at the same time. Here's how to make it.

  1. At 425 degrees, cook the garlic, sweet peppers, and oil for about 15 minutes
  2. While that is cooking, cook the quinoa and couscous on the stove
  3. When both are done, mix together
  4. Add arugula, pineapple, peas, feta cheese, sunflower seeds, and parsley
  5. Drizzle the dressing over the salad

For exact measurements of all ingredients, check out the full recipe here.

Healthy Dishes for Fourth of July Recipes

While the 4th of July is one of those days where you think you'll be stuck eating cookies, cake, other desserts, burgers, and brats, it doesn't have to be that way! You can make sure that you have healthy dishes at whatever event you go to by bringing your own!

Whether it is extremely festive or not, all of these 4th of July recipes will be a hit at the event! 

If you are looking for more everyday recipes, we have many more on our website. You can check them out right here!

Happy cooking and healthy eating!

headshot of Jay Todtenbier 2018
Author

Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune diseases, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

Learn more about Jay Todtenbier.

  Related Content

We encourage you to take advantage of these FREE Wellness Resources on our website.


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Going Vegan: Untold Health Benefits of a Vegan Diet

The trend towards a vegan diet has been popular for years. Going vegan has numerous health benefits and presents an opportunity to learn more about nutrition and cooking. Want to learn more about how going vegan can help you improve your health and live longer? Keep on reading.


How to Grocery Shop and What to Eat

We are what we eat. Studies from reputable health organizations suggest that 40-60% of Americans are living with one or more chronic diseases, which negatively impacts their quality of life, reduces employment productivity, and drives up health care costs.1 Lifestyle choices, in particular, the foods we choose to put into our bodies, are making us sick. However, we do have choices regarding our nutrition.

Learn practical tips for healthy and affordable grocery shopping and consider using a list similar to the recommended natural, whole foods grocery shopping list provided to get you off to a good start!


an assortment of fresh, healthy foods suitable for inclusion in a rotation diet

Using a Rotation Diet

Our modern diets contain foods our bodies react badly to. We eat on the go and have an abundance of convenience and processed foods at our fingertips.

Using a rotation diet is a great way to find out which foods you are intolerant to. It can also be a great way to lose some excess pounds.


an assortment of healthy functional foods for a balanced diet

What Are Functional Foods?

Have you ever wondered how you can enrich your diet further than getting the basic nutrients and energy you need? Then perhaps you should add some functional foods to your daily diet.


whole foods vegetables on display

Whole Foods Plant-Based (WFPB) Diet

How many times have you jumped on-board the diet train with high hopes of weight loss and improved health, only to discover limited food choices, difficulty staying on-track, and few measurable health benefits? Diet fads come and go, but one - the whole foods, plant-based diet (WFPB)- isn't a fad.

  • Blog Post

    You'll see red, white, and blue cookies and cupcakes. Red, white, and blue cakes, puddings, and even nachos.

    But what if you want Fourth of July food that is red, white, and blue and healthy? Well, you can have that, too!

    1. Four Tomato Salsa

    For another recipe that incorporates some of the colors people want to see on this day, try out this Four Tomato Salsa recipe. It's one of the patriotic dishes you don't want to miss! It is relatively easy to make and should only take you about 30 minutes to put together.

    You will need:

    • 7 plum tomatoes
    • 7 red tomatoes
    • 3 yellow tomatoes
    • 3 orange tomatoes
    • Salt
    • Lime juice
    • Oil
    • White onion 
    • Red onion 
    • Sweet red, orange, and yellow pepper
    • Pepper rings
    • Parsley

    You are going to chop up the tomatoes and mix them with salt. Let it sit for 10 minutes. Once you do that, you can then combine everything else together.

    Enjoy it with tortilla chips or just by itself! The salsa is one you'll be asked to make for future parties!

    2. Star-Spangled Parfaits

    As we said, everything has to be red, white, and blue on the 4th of July. We just want to make sure they're healthy recipes!

    Why not try out a star-spangled parfait? They are refreshing for a hot, summer day, and are all the colors you want them to be! Not to mention, they are a healthy option for your event or party (and they are perfect for adults and kids!).

    Here's how to make them:

    1. Slice up the strawberries into small 1/4 inch pieces
    2. Spoon a layer of the strawberries into the container you are using
    3. Put a layer of yogurt on top of the strawberries (we recommend vanilla or plain!)
    4. Layer blueberries on top

    It's that easy! You now have a healthy, red, white, and blue treat to bring to your party! It's always best to bring something healthy to your event if you are trying to eat healthy, as this ensures you have something to eat. Here are a few more healthy eating tips as well.

    3. Confetti Corn

    While it may not be exactly red, white, and blue, it is red, white-ish, and festive! It's also a great way to make sure you are getting your vegetable servings in for the day (and everyone else at the event, too!).

    So what's actually in confetti corn? It's basically corn, water chestnuts, sweet peppers, and carrots!

    Here are the steps to make this delicious recipe for the Fourth of July:

    1. Sauté the carrots until tender, and then add the corn, water chestnuts and the red pepper
    2. Mix it all together and put it in a festive bowl

    That's it! It's a simple yet healthy recipe that people will love! If you wanted, you could add any seasoning that you like.

    4. Coconut Milk Strawberry Banana Pops

    If you want another refreshing treat at the party, don't forget to make these coconut milk strawberry banana pops to bring! They are sure to make a hit as well.

    In a blender, you'll want to put a can of coconut milk, 1 and 1/2 cup of strawberries, one banana, and a sweetener of your choice (like honey). Blend until smooth.

    Once it is smooth, evenly distribute the mixture into different pop cups to make the popsicles. Freeze them for at least 4 hours before eating them to make sure they are frozen through! They will last up to 6 weeks in the freezer, so you have time to enjoy all of them if there are leftovers!

    This is a perfect recipe to continue to eat healthy whenever you crave a dessert, even if it is not the 4th of July!

    5. Summer Salad

    While this one has nothing to do with red, white, or blue, it's a healthy option to bring to the 4th of July event that everyone will be sure to love! And let's face it, the burgers and hot dogs are also not red, white, or blue, so this won't stand out too much!

    This summer salad is full of nutrients and absolutely delicious. It's garlicky, sweet, and zesty all at the same time. Here's how to make it.

    1. At 425 degrees, cook the garlic, sweet peppers, and oil for about 15 minutes
    2. While that is cooking, cook the quinoa and couscous on the stove
    3. When both are done, mix together
    4. Add arugula, pineapple, peas, feta cheese, sunflower seeds, and parsley
    5. Drizzle the dressing over the salad

    For exact measurements of all ingredients, check out the full recipe here.

    Healthy Dishes for Fourth of July Recipes

    While the 4th of July is one of those days where you think you'll be stuck eating cookies, cake, other desserts, burgers, and brats, it doesn't have to be that way! You can make sure that you have healthy dishes at whatever event you go to by bringing your own!

    Whether it is extremely festive or not, all of these 4th of July recipes will be a hit at the event! 

    If you are looking for more everyday recipes, we have many more on our website. You can check them out right here!

    Happy cooking and healthy eating!

    headshot of Jay Todtenbier 2018
    Author

    Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune diseases, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

    Learn more about Jay Todtenbier.

  • Related Content

      Related Content

    We encourage you to take advantage of these FREE Wellness Resources on our website.


    raw, healthy food for vegans

    Going Vegan: Untold Health Benefits of a Vegan Diet

    The trend towards a vegan diet has been popular for years. Going vegan has numerous health benefits and presents an opportunity to learn more about nutrition and cooking. Want to learn more about how going vegan can help you improve your health and live longer? Keep on reading.


    How to Grocery Shop and What to Eat

    We are what we eat. Studies from reputable health organizations suggest that 40-60% of Americans are living with one or more chronic diseases, which negatively impacts their quality of life, reduces employment productivity, and drives up health care costs.1 Lifestyle choices, in particular, the foods we choose to put into our bodies, are making us sick. However, we do have choices regarding our nutrition.

    Learn practical tips for healthy and affordable grocery shopping and consider using a list similar to the recommended natural, whole foods grocery shopping list provided to get you off to a good start!


    an assortment of fresh, healthy foods suitable for inclusion in a rotation diet

    Using a Rotation Diet

    Our modern diets contain foods our bodies react badly to. We eat on the go and have an abundance of convenience and processed foods at our fingertips.

    Using a rotation diet is a great way to find out which foods you are intolerant to. It can also be a great way to lose some excess pounds.


    an assortment of healthy functional foods for a balanced diet

    What Are Functional Foods?

    Have you ever wondered how you can enrich your diet further than getting the basic nutrients and energy you need? Then perhaps you should add some functional foods to your daily diet.


    whole foods vegetables on display

    Whole Foods Plant-Based (WFPB) Diet

    How many times have you jumped on-board the diet train with high hopes of weight loss and improved health, only to discover limited food choices, difficulty staying on-track, and few measurable health benefits? Diet fads come and go, but one - the whole foods, plant-based diet (WFPB)- isn't a fad.


The information, knowledge, and experience shared on this website is the opinion of SupplementRelief.com. This site and its content is intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional. These statements have not been evaluated by the Food and Drug Administration. Any products referred to are not intended to diagnose, treat, cure or prevent any disease.

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