4th of July Recipes

You’ll want to bookmark these patriotic recipes because they are keepers. They’re high in fiber while also fun and festive. Perfect to take to any get together!

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Red, White and Blue Popsicles

Keep cool during the festivities with these fun and festive popsicles.

75%water-fiber – foods blueberries, strawberries/raspberries/watermelon
25% – foods nonfat, plain yogurt

Murica Overnight Oatmeal Parfait

Get an early start to celebrating Independence Day with this delicious morning treat. Pile on the fruit for all the sweetness you need, and you can skip the sweetener in the 25% zone.

75% water-fiber foods –  rolled oats, blueberries, raspberries, strawberries
25% foods – milk, yogurt, chia seed, sweetener

Recipe Note: Soymilk or a low fat milk are a better choice since coconut milk is high in saturated fat.

Patriotic Fruit Salad

Visiting friends or family for the 4th? This salad is a wonderful crowd pleaser. Feel free to add any other red fruit you might have on hand - strawberries, raspberries, and cherries all work well in this recipe.

75% water-fiber foods – watermelon, blueberries, jicama, strawberries, raspberries, cherries
25% foods – agave

Fruit Sparklers

Cuteness matters, even when it comes to food. Serve up these fun treats when the fireworks light up the sky.

75% water-fiber foods – watermelon, blueberries, strawberries, banana
25% foods – none

Fruity Ice Drinks

Dress up any sparkling water with these fruity ice cubes. They’ll cool you off while also infusing flavor into your refreshments.

75% water-fiber foods – blueberries, raspberries, strawberries, watermelon
25% foods – none

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👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains. For a more detailed explanation, watch Lesson 1.