Healthy Recipes for July 4th

When I think of summer, I think of delicious fresh fruit. One of my favorite summer fruits are strawberries. Strawberries are a very good source of Dietary Fiber, Vitamin C and Manganese–and there are only 49 calories in a cup of strawberry halves! Now is the prime time for strawberry-picking, but whether hand-picked or store-bought, the recipes below will not only blow you away, but will also be a huge hit with the rest of the party-goers this holiday weekend. On the 4th of July, celebrate Independence Day in style with sparklers, stars and stripes, and these delicious strawberry dishes.

As an appetizer, try your hand at this fruit salsa with tortilla chips. It’s light, summery, and the sweet and spicy combination is so good that people will want to eat it with a spoon!

Strawberry Mango Salsa


1 pint strawberries

1 large mango, preferably manila or champagne

¾ cup chopped fresh cilantro (one small bunch)

¼ red onion, minced

1 whole jalapeno, minced (seeds removed if you prefer less heat)

Juice of 2 limes

1 tbsp honey



CHOP up the strawberries and mango into very small bits.

PLACE in a bowl with the cilantro, minced red onion and minced jalapeno.

ADD honey and lime juice and stir well.


Yields about 2 cups


For dessert, the Low Fat Flag Cake is not only is packed full of strawberries, but is also so easy to make, has a very patriotic presentation, and will not be turned down by anyone, guaranteed.

Low Fat Flag Cake


4 cups fresh strawberries

1 pkg.  (13.6 oz.) prepared fat-free pound cake or angel food cake, cut into 12 slices

1-1/3 cups blueberries, divided

1 tub (12 oz.) COOL WHIP FREE Whipped Topping, thawed



SLICE 1 cup of the strawberries; set aside. Halve remaining strawberries; set aside.

LINE bottom of 13×9-inch baking dish with cake slices. Top with sliced strawberries and 1 cup of the blueberries. Spread whipped topping evenly over berries.

PLACE strawberry halves and remaining 1/3 cup blueberries on whipped topping to create a flag design. Refrigerate until ready to serve.


Place unopened 12-oz. tub in refrigerator for 5 hours. Do not microwave.


12 servings, 1 square each


For a tasty and festive drink, whip up a batch of this Red, White and Blue Sangria. It’s fruity and refreshing, and will definitely get the party started.

Red, White, and Blue Sangria


Strawberries, sliced


Pineapple, cut into star shapes

2 bottles dry white wine

1 cup Triple Sec

1/2 Cup berry-flavored vodka

1/2 cup fresh lemon juice

1/2 cup simple syrup



Combine the ingredients in a large pitcher and stir.

Chill in the refrigerator for at least four hours before serving.

For more red, white and blue cocktails including this one, visit here:


What’s your favorite healthy July 4th Recipe? We’d love you to share it in the comments below!


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Originally from Massachusetts, Lora came out to coLORAdo for college and decided she had found her permanent home (who can blame her since her name is in the state name)! She loves the outdoors and exploring all it has to offer by way of her favorite activities which include snowboarding, ATVing, hiking, and camping. Recently married, Lora lives with her husband and 2 dogs and hopes to expand her happy little family in the near future.

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  1. Festivals, Fireworks, and Family Fun this July 4th! | Blog - July 2, 2014

    […] will surely be well-fed this holiday weekend. If its pot luck style, make sure to bring along a healthy dish or whip up some Red, White and Blue Popsicles with the kids that won’t break your diet. After the […]

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