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4th of July Healthy Recipes

4th of July is right around the corner, which means parties and picnics with friends and family are too!

While prepping for your 4th of July gatherings this year, you may be looking for some healthier recipes than you’re used to seeing. You probably are looking for quick and easy recipes that are healthy but still tasty enough that all guests will enjoy. Trying to find a recipe that checks all the boxes seems like it could be a lot to ask for. Lucky for us, it’s not!

Get into the spirit of the holiday this year with these five healthy, patriotic-themed recipes that are perfect for any 4th of July gathering.

Firework Cheese Stick Snacks by The DIY Lighthouse

firework cheese stick snacks

To start, we have these simple firework-themed strawberry, blueberry, and mozzarella cheese stick snacks. Fireworks are a big tradition on the 4th of July, so these snacks fit perfectly with your party’s theme! The best part? They’re kid friendly!

This recipe uses few ingredients, has a short prep time, AND sticks to the red, white, and blue theme. You can’t go wrong with these as appetizers!

American Flag 7-Layer Dip by Mariah's Pleasing Plates

american flag 7-layer dip

Next up is this flag-themed healthy 7-layer taco dip. Put a healthy twist on a classic party favorite without sacrificing the flavor by substituting sour cream for hummus! Decorate the top of this taco dip with an American flag made of reduced-fat Monterey Jack cheese, cherry tomatoes, and black beans. This recipe has a total prep time of 10 minutes and can even be prepared in advance and refrigerated overnight.

Bonus tip: To make sure that your guacamole doesn’t brown before serving, add in a packet of our NatureSeal Guacamole and Avocado Produce Extender.

Blueberry-Beef Burgers by EatingWell

blueberry beef burgers

These burgers may just look like ordinary burgers, but they are surprisingly made with blueberries! Ingredients include blueberries, vinegar, Dijon mustard, Worcestershire sauce, garlic, whole wheat bread crumbs and ground beef. When it’s time to party, throw them on the grill and cook for about 10 minutes.

Serve with all your favorite burger toppings – including homemade guacamole! You can make it ahead of time and keep the guacamole from browning for up to 5 days with our favorite product!

Spinach and Berry Salad by Kitchen Cat

spinach and berry salad

If you’re looking for a healthy side dish, add this spinach, berry, avocado, and pecan salad to the menu. Top the salad off with homemade lemon chia vinaigrette for a well-rounded, fresh flavor. The strawberry and blueberry toppings add the perfect pop of red and blue color to keep up with the USA theme without going overboard.

Quick and easy recipes are a must when it comes to party preparation and this dish only takes 10 minutes!

Bonus tip: Strawberries, blueberries, spinach, and avocado make great smoothies. Keep your avocado slices from browning for up to 10 hours with NatureSeal. Not hungry that soon? Throw them in a baggie and toss in the freezer for later!

American Flag Cake by EatingWell

american flag cake

Last, but not least, dessert! When it comes to sweets, this is where the unhealthy slip ups usually begin. But every party needs some sweets, right? The perfect solution is this vanilla-flavored American flag cake!

Top the cake with reduced fat cream cheese-based frosting, which can be prepped up to 3 days in advance. You’ll use fresh blueberries, strawberries and raspberries to assemble your flag.


Show us your USA themed party dishes using #NatureSeal on social media! If you want to learn more about how NatureSeal can help stop produce from browning before you can eat it, contact us for information!

Happy 4th of July from our family to yours!



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