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Healthy 4th of July Recipes

Toni Ann DiSantis


A summer bbq doesn't have to ruin your diet. Here are some healthy and delicious recipes for your holiday weekend!

Tomato-&-Olive-Stuffed Portobello Caps

Makes: 4 servings

Total Time: 40 minutes


2/3 cup chopped plum tomatoes
1/2 cup shredded part-skim mozzarella cheese
1/4 cup chopped Kalamata olives
1 teaspoon minced garlic
2 teaspoons extra-virgin olive oil, divided
1/2 teaspoon finely chopped fresh rosemary, or 1/8 teaspoon dried
1/8 teaspoon freshly ground pepper
4 Portobello mushroom caps, 5 inches wide
2 tablespoons lemon juice
2 teaspoons reduced-sodium soy sauce


Combine tomatoes, cheese, olives, garlic, 1 teaspoon oil, rosemary and pepper in a small bowl.
Preheat grill to medium.
Discard mushroom stems. Remove brown gills from the undersides of the caps using a spoon.  Mix the remaining 1 teaspoon oil, lemon juice and soy sauce in a small bowl. Brush the mixture over both sides of the caps.
Oil a grill rack. (do not use cooking spray - rub oil on paper towel hold it with tongs & rub it on racks). Place the caps on the rack, stem sides down, cover and grill until soft, about 5 minutes per side. Remove from the grill and fill with the tomato mixture. Return to the grill, cover, and cook until the cheese is melted, about 3 minutes more.


Per serving: 122 calories; 8 g fat (2 g sat, 4 g mono); 9 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 7 g protein; 2 g fiber; 338 mg sodium


Red, White & Blue Potato Salad

Try this healthier take on the classic potato salad. Dressed with tangy lemon vinaigrette instead of a mayonnaise based dressing, this potato salad is the perfect option for a summer bbq.  Make it the day before and stir in the peppers and herbs right before you serve it.

Makes: 4 1/2 cups

Serving Size: about 3/4 cup each


  • 2 pounds baby potatoes, a mix of white and blue (or purple)
  • 1/4 cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 1/2 teaspoon salt
  • Freshly ground pepper to taste
  • 3/4 cup chopped roasted red peppers, rinsed
  • 4 scallions, thinly sliced
  • 1/4 cup chopped fresh mint


  1. Place potatoes in a large saucepan or Dutch oven and cover with lightly salted water. Bring to a boil and cook until tender, about 15 minutes. Drain and rinse with cold water. Transfer to a cutting board. Let cool for 20 minutes.
  2. Whisk lemon juice, oil, salt and pepper in a large bowl. Cut the potatoes in half, add to the bowl and toss to coat.
  3. Just before serving, add peppers, scallions and mint to the salad and toss gently.


Per serving: 206 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 441 mg sodium.


Red, White & Blue Popsicles

Makes: About 10 (3-ounce) freezer pops

Serving Size: 1 (3-ounce) pop


  • 1 1/2 cups blueberries
  • 1 cup raspberries
  • 2 cups limeade


  1. Divide blueberries and raspberries among freezer-pop molds. Pour limeade over the berries. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.


Per pop: 45 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 12 g carbohydrates; 6 g added sugars; 9 g total sugars; 0 g protein; 1 g fiber; 2 mg sodium


No Bake Lemon Berry Cups

Yields: 6 servings

Serving Size: 1/2 cup


  • 1 cup Greek yogurt, fat-free
  • 1/2 cup (low-fat) cream cheese, softened
  • Juice and zest of 1 lemon
  • 2 tablespoons coconut sugar or raw sugar
  • 1/4 cup chopped pecans
  • 2 large pitted dates
  • 1 cup fresh mixed berries


  1. Beat the yogurt with the cream cheese, lemon juice, zest and sugar until creamy and fluffy.
  2. Add pecans and dates to a food processor and process until a crumb consistency.
  3. Layer the yogurt, nuts, and fresh berries in small dessert cups. Sprinkle with additional pecans and lemon zest before serving.


Calories: 118; Total Fat: 7 g ,Saturated Fat: 2 g, Trans Fat: 0 g; Cholesterol: 13 mg; Sodium: 120 mg; Carbohydrates: 10 g; Dietary Fiber: 1 g; Sugars: 9 g; Protein: 4 g |