5 Healthy 4th of July Recipes You Have To Try
Independence Day often means fun backyard barbecues and picnics with family and friends. Unfortunately that also tends to mean that you’ll be surrounded by unhealthy food choices tempting you to fall off the wagon and abandon your health and fitness goals. Don’t let temptation win. Instead make any number of these healthy picnic recipes for your celebration. Be prepared though, because once they taste these delicious treats, no one is going to believe you when you tell them that they’re healthy. Go celebrate your freedom this year with these 4th of July recipes.
10 Layer Taco Dip
Serves: 8
Ingredients:
- 6 cooked, cooled servings of ISOPASTA Penne (10.56 oz dried)
- 1 c Fat Free Fromage Blanc
- ½ c salsa
- ½ c red onion, diced small
- 1 can black beans
- 2 avocados, diced
- 1 can diced mild green chilies
- 1 c sliced black olives
- 1 c shredded pepper jack cheese
- 2 tomatoes, diced
- ¼ c cilantro, chopped
Directions:
- In a small bowl, stir together Fromage Blanc and salsa until blended.
- In a large clear glass bowl, layer penne, salsa sauce, onion, beans, avocados, chilies, olives, cheese, tomatoes, and cilantro. Enjoy!
Nutrition Facts:
Serving Size 1 Serving
- Calories 561.5
- Calories from Fat 205.3
- Total Fat 22.7g
- Saturated Fat 8.6g
- Cholesterol 33mg
- Sodium 557.5mg
- Potassium 1137mg
- Net Carbohydrates 33.7g
- Sugars 4.4g
- Protein 44.6g
Hot Wing Dip
Serves: 4
Ingredients:
- 1 c 2% Greek yogurt
- ¼ c bleu cheese crumbles
- ½ c shredded, cooked chicken breast
- ½ tsp Worcestershire sauce
- 1 tbsp hot sauce (preferably Frank’s)
- Pinch of cayenne pepper
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp garlic salt
- 2 c celery sticks
Directions:
- This dip couldn’t be easier – simply mix all ingredients, except celery sticks, together.
- Spoon into a serving bowl, surround the bowl with the celery, and enjoy!
Nutrition Facts
Serving Size: 1 serving
- Calories 189
- Calories from Fat 69
- Total Fat 7.6g
- Saturated Fat 4.6g
- Cholesterol 25mg
- Sodium 612mg
- Potassium 215mg
- Net Carbohydrates 12.3g
- Sugars 3.1g
- Protein 15.6g
Tangy Shrimp Salad Lettuce Wraps
Serves: 4
Ingredients:
- 1 lb large/jumbo (16-20ct) shrimp, peeled and deveined
- 2 hardboiled eggs, peeled and small diced
- 2 scallions, thinly sliced
- ½ c 2% Greek Yogurt
- 1 tbsp creole mustard
- ½ tsp salt
- ¼ tsp pepper
- ¼ tsp garlic powder
- ¼ tsp onion powder
- 1 small head of lettuce, washed and leaves separated
Directions:
- Preheat your oven to 400˚ and use your favorite non-stick spray to lightly grease a small, rimmed sheet pan. Place the shrimp on the pan and spray them very lightly, as well. Set your timer and roast the shrimp for 6 minutes. Take them out and let them cool.
- Once they’re cooled, chop your shrimp. You should get 4-5 pieces per shrimp. Place the shrimp in a mixing bowl and add in the eggs and scallions.
- In a small bowl, whisk together the yogurt, mustard, salt, pepper, garlic powder, and onion powder. Pour the dressing over the shrimp and stir well to combine all your ingredients.
- Serve this delicious shrimp salad with lettuce leaves to wrap it up in, or enjoy it on its own!
Nutrition Facts
Serving Size 179g
- Calories 199
- Calories from Fat 46
- Total Fat 5.1g
- Saturated Fat 1.7g
- Cholesterol 322mg
- Sodium 729mg
- Potassium 289mg
- Carbohydrates 3.9g
- Sugars 1.6g
- Protein 31.7g
The ISOBall
Makes: 24 Bite Sized Balls
Ingredients:
- 3.52oz ISOPASTA Rice
- 3/4 c whole, pitted dates
- 1 c peanuts
- 1/4 c cacao powder, plus more for rolling
- 2 tbsp raw cacao nibs
- 2 tbsp peanut butter
- 1 tbsp coconut oil
- 1/2 tsp salt
Directions:
- In a small bowl, cover your dates with enough hot tap water to fully submerge them. Allow the dates to sit while you cook your rice.
- Cook your ISOPASTA Rice according to the package directions. In a fine mesh strainer, drain your rice. Run cold water over the rice, shaking it around in the strainer to cool, for about a minute. Add the dates to the strainer, too, and run a little more cold water over everything until it’s nice and cool.
- In the bowl of your food processor, place all your remaining ingredients and pulse for 30 seconds. Scrape down the bowl and continue to process for another 30 seconds, scraping down the bowl a second time. Continue processing until the ingredients are very smooth and start to congeal into a large ball.
- Using a 1 tbsp melon baller or cookie dough scoop, scoop out one ball at a time and roll it in your palms until it’s smooth and round.
- Place some extra cacao powder in a shallow dish and roll your ISOBALL in it to coat, tapping off the excess cacao powder with your fingers. Repeat this process with the rest of the ISOBALL mix.
- Your ISOBALLs will fit nicely in your Isolator Fitness Meal Prep Containers. Store them in your fridge and enjoy!
Nutrition Facts
Serving Size 1 ISOBALL
- Calories 82.2
- Calories from Fat 44.3
- Total Fat 4.9g
- Saturated Fat 1.4g
- Cholesterol 0mg
- Sodium 67.2mg
- Potassium 90mg
- Carbohydrates 6.6g
- Dietary Fiber 1.9g
- Sugars 3g
- Protein 4.7g
Cream Cheese Swirl Brownies
Makes: 16 Brownies
Ingredients:
For Brownies:
- 1 avocado
- ½ c unsweetened applesauce
- 3/8 c maple syrup
- 1 tsp vanilla extract
- 2 eggs
- 1 egg white
- ¼ c almond flour
- ¼ c soy flour
- ½ c unsweetened cocoa powder
- ¼ tsp salt
- 1 tsp baking powder
- 1 tbsp hemp seeds
For Cream Cheese Swirl:
- 4 oz Neufchatel (low fat cream cheese), softened
- 1 tsp vanilla extract
- 1 tbsp maple syrup
- 1 egg
Directions:
- Preheat your oven to 350˚ and spray a 9×9 square pan with your favorite nonstick spray.
- In a food processor, blend together the avocado, applesauce, maple syrup, and vanilla until no lumps remain and the mixture is smooth. Scrape the avocado mixture into a mixing bowl and whisk in the eggs.
- Add the flours, cocoa, salt, baking powder, and hemp seeds, and stir briskly until the mixture is smooth.
- In a small bowl, whisk together the cream cheese filling ingredients until very well blended.
- Spread about 2/3 of the brownie batter in the prepared pan and top with all the cream cheese mixture. Dollop the extra brownie batter on top of this and spread it a little to give the brownies a marbled effect.
- Bake your brownies for around 25-28 minutes, depending on your oven. The brownies are done when a toothpick inserted in the center comes out clean or with a few crumbs attached. Don’t overbake them or you risk turning the cream cheese filling into a baked egg custard! It’s ok if the cream cheese is still a little gooey when you take them out.
- Let cool completely, cut into 16 squares, and enjoy! Be sure to store these delicious brownies in the fridge – they will fit beautifully into your Isolator Fitness Meal Prep Containers.
Nutrition Facts
Serving Size 1 Brownie
- Calories 110
- Calories from Fat 60
- Total Fat 6.7g
- Saturated Fat 2.1g
- Cholesterol 36mg
- Sodium 157mg
- Potassium 140mg
- Carbohydrates 10.2g
- Dietary Fiber 2.2g
- Sugars 6.3g
- Protein 4g
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