Next week Thursday the United States of America will celebrate another birthday! Cookout connoisseurs spend this day hopping from one BBQ to the next enjoying the exquisite taste of the American cuisine. While this is a time of celebration it is not an excuse to take in extra calories and ignore all the work you've done to maintain your beach body! Today iAmHeathyFit presents their top 5 recipes for healthy 4th of July alternatives! Enjoy!!!
Number 5
Author: Joy Zhang
Serves: 8
Summer is finally here ladies and gentlemen! The Honey Yogurt Berry Pops it's a healthy way to stay cool and it literally takes a few minutes to make. You can use the Norpro popsicle molds and they worked great, let the pops defrost for 3-5 minutes before trying to pop them out.
Ingredients
- 2 cups 0% Greek Yogurt, I used Fage (Chobani will work as well)
- 1/2 cup raw honey
- 1 cup mixed berries, washed (blueberries, strawberries, blackberries)
Instructions
- Blend yogurt and honey together in a large bowl. Fold mixed berries in. Transfer into a container with a spout so the mixture can be poured into popsicle molds. Fill popsicle molds close the top and put in popsicle sticks. Freeze for 3 hours or overnight.
- You can use any of the remaining mixture and blend it with some ice for a yogurt berry smoothie!
Number 4
If you have never tried a ginger lemonade you are in for a treat! Ginger is extremely beneficial because it strengthens immunity, it relieves stress, and it combats stomach discomfort just to name a few. What a better way to keep your guests hydrated while enjoying a healthy and tasty summer treat!
Ingredients
Prep time: 30 minutes
Serves: 4 - 6
For the honey ginger syrup:
- 1 cup (250ml) honey (I use wildflower honey)
- 1 cup (250ml) water (filtered or spring)
- 4oz (115g) fresh ginger root, peeled and finely grated (I use a microplane zester)
For the lemonade:
- 1 cup (250ml) fresh squeezed lemon juice, strained (about 5 large lemons)
- 3 cups (750ml) cold filtered or spring water (flat or sparkling)
- 1/2 cup (125ml) vodka (optional)
- Ice for serving
- Sliced lemons and mint sprigs for garnish (optional)
To make the honey ginger syrup:
- Place the honey and water in a medium saucepan, bring to a boil and simmer until honey is completely dissolved.
- Turn off heat and add the freshly grated ginger and any juices. Cover and let steep for 30 minutes.
- Strain syrup thorough a fine mesh sieve into a bowl, pressing hard on the ginger pulp and then discarding the solids.
- Pour into a bottle or jar, let cool completely and then chill until cold, about 1 hour. The syrup will keep in your refrigerator for up to two weeks.
To make the lemonade:
- Add the freshly squeezed lemon juice and the honey ginger syrup to a large pitcher.
- Add 3 cups of cold water (more or less depending on how strong you like your lemonade). If you are using sparkling water don’t add it until you are ready to serve so that it doesn’t lose its fizz. Add the vodka now as well if using. Refrigerate until ready to serve.
- Pour lemonade over ice filled glasses, top with a slice of lemon, and garnish with a sprig of mint.
- variations
- You can also steep the syrup with mint or basil in the hot syrup for a different variation.
- The honey ginger syrup is also great for sweetening iced tea and other beverages.
Number 3
4th of July Shish Kabob
Ready to get patriotic? I am sure all the kids and big kids will love this fruity treat! Blueberries, bananas and strawberries! Shish Kabobs never looked so good!
Number 2
Mango Salsa is by far one of my favorite BBQ compliments. You literary add this anything in your menu and it will give it that extra kick! I am sure your guests will enjoy this refreshing combination of fresh fruits and vegetables!
- Prep time: 10 minutes
Ingredients
- 1 ripe mango, peeled, pitted, and diced (about 1 1/2 cup) (See: How to Cut a Mango)
- 1/2 medium red onion, finely chopped
- 1 Jalapeño chile, minced (include ribs and seeds for a hotter taste if desired)
- 1 small cucumber, peeled and diced (about 1 cup)
- 3 Tbsp fresh cilantro leaves, chopped
- 3 Tbsp fresh lime juice
- Salt and pepper to taste
Instructions
Combine all of the ingredients in a bowl. Season to taste with salt and pepper. If the salsa ends up being a little too hot or acidic for your taste, you can temper it by adding some diced avocado.
Number 1
Grilled Chicken with Cherry-Chipotle Barbecue SauceThis is a spicy but not fiery-hot dish. It is made with chipotle peppers, which add not only heat but also a subtle smoky taste. Chipotle chiles in adobo sauce are smoked jalapenos packed in a flavorful sauce.
Serves: 8
Preparation time: 2-3/4 hours (including 2 hours marinating time)
Preparation time: 2-3/4 hours (including 2 hours marinating time)
Ingredients1 cup fresh or frozen (thawed) dark sweet cherries, pitted and chopped
1/2 cup reduced-sodium chicken broth
1/3 cup cherry preserves
1/3 cup ketchup
2 tablespoons cider vinegar
1-1/2 teaspoons minced canned chipotle peppers in adobo sauce, or more to taste
1-1/4 teaspoons dried thyme
1/2 teaspoon ground allspice
2 pounds boneless, skinless chicken breasts, trimmed of fat
1/2 cup reduced-sodium chicken broth
1/3 cup cherry preserves
1/3 cup ketchup
2 tablespoons cider vinegar
1-1/2 teaspoons minced canned chipotle peppers in adobo sauce, or more to taste
1-1/4 teaspoons dried thyme
1/2 teaspoon ground allspice
2 pounds boneless, skinless chicken breasts, trimmed of fat
Preparation1. Stir cherries, broth, preserves, ketchup, vinegar, chipotle peppers, thyme and allspice in a small deep bowl. Transfer to a shallow non-reactive dish large enough to hold chicken. Add the chicken and turn to coat well. Cover and marinate in the refrigerator for at least 2 hours or overnight.
2. Preheat grill to high. Oil the grill rack. Remove the chicken from the marinade. Transfer the marinade to a medium skillet.
3. Reduce the grill heat to medium and grill the chicken until cooked through and no longer pink in the middle, 7-9 minutes per side. Meanwhile, bring the marinade to a boil. Reduce heat to a simmer and cook until the sauce is reduced by about half, 12-15 minutes. Let the chicken cool slightly; serve with the sauce.
Honorable Mentions
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| Grilled Chicken Skewers |
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| Mini Empanadas |
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| Plantain, Bell-Peppers, Steak or Chicken Shish Kabobs |
These are my top 5, but there are many more healthy 4th of July recipes out there! Please share your favorite 4th of July meals and recipes. We will highlight the top 3 most creative healthy fit recipes in next week's post! Please post your recipes in the comment section including a social media contact name (twitter, IG, FB).
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