Tips for a Delicious Healthy Local 4th of July!

Tips for a Delicious Healthy Local 4th of July!

Make a light slaw, instead of potato salad.

Vinegar based slaws are tangy and crispy, a fantastic addition to any sandwich or as a simple and healthy side. This fennel and citrus recipe is a wonderful substitute for creamy, rich mayonnaise-based potato salad.  Mayonnaise is highly processed, calorically dense, and contains many hydrogenated fats – so it’s best in moderation. If you’re determined to include Potato Salad in your 4th of July meal, try this vinegar based Tarragon Potato Salad, instead of the classic “mayonnaise approach”.


If you’re planning on having the grill going, don’t forget to roast some local veggies!

Simply toss some summer veggies in olive oil, salt, and pepper then roast on the grill. Here’s a more thorough recipe, but don’t feellimited to only those vegetables! You can grill most veggies and there are many in-season and available at your local farmers market this time of the year.


Try using local & grass-fed beef for your burgers.

Hamburgers are a 4th of July classic, and though they have a reputation of being an unhealthy food, there are some easy changes you can make to improve their health benefits without sacrificing flavor.

First of all, buy grass-fed, lean beef.  Many people don’t realize that the animal’s nutrition and lifestyle dictates the quality of the nutrients you receive when eating meat. The label “grass-fed” implies that the animal was fed only hay and grass for its whole life, which is the natural diet of cattle – making the animal’s meat have more nutrients and better fats. Interested to learn more? Check out this list of Ten Reasons to eat Grass-Fed Beef.

Burgers can be a great source of protein and when coupled with a whole grain bun, healthy condiments, and plenty of veggies – they can make a complete meal. This 4th of July just remember that not all hamburgers are created equal.


To end your meal, why not take advantage of fruit’s natural sweetness?

Early July is the perfect time for strawberries, and Strawberry-Rhubarb Pie is one of summer’s classic combinations. Head to your local farmers market to find strawberries and rhubarb. Or, if you’re lucky enough to live in a place that has blueberries available right now, try a strawberry-blueberry shortcake for a red, white, and blue, dessert that everyone will love.




Happy 4th of July! Enjoy your loved ones and the weather, but most of all be sure to eat good food!

The 4th of July is a time to gather friends and family in celebration of our national history, enjoy the sun, and share food with your community. Holiday foods can often be heavy and rely on pre-made products, so we’ve created this short guide to help you build a healthier, locally focused meal!

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