I love the 4th of July! I love the cookouts, the fireworks, and being with friends and family. This year will look a little different, however, it doesn’t have to be any less fun!  Whether you are social distancing in a backyard or just hanging at home with your family, the food can still be there. One of my favorite things to do is have patriotic themes to my meal or at least my desserts. I have compiled two recipes: one for the main course and one for dessert for you to try. Both recipes feature one of my very favorite summer fruits: blueberries. Blueberries are a love them or hate them fruit, which I do understand because if it’s not a common staple in your house growing up, it may be hard to buy them as an adult. I’m always encouraging the people around me and my clients to branch out and try something new; you never know what will happen!!

Blueberries have amazing antioxidant properties. They are amazing in helping to control blood sugar and cholesterol. They can help to increase your cognitive abilities, which might be why my 5-year-old has the memory of an elephant; she eats entire cartons in one sitting! Studies are even showing that they might be able to help prevent cancer. Diabetics favor them for their low glycemic index. They have Vitamin K (28.56mg), Manganese (.50mg), Vitamin C (14.36mg), and Fiber (3.55g) per cup. So eating some throughout the day can be very beneficial to your health!  

These recipes are great for the hot days of July and pack a powerful nutritional punch. Give them a try!!

Blueberry Tomato Caprese  

Yield: 4

Adapted from: https://www.freutcake.com/in-the-kitchen/blueberry-tomato-caprese/

Ingredients:

1 pint blueberries, organic preferred

2 pints cherry tomatoes, organic preferred

Fresh basil

Balsamic vinegar

Olive oil

Salt and pepper

Firm mozzarella cheese

Directions:

  1. Half cherry tomatoes and toss in a serving bowl with blueberries, set aside.
  2. Slice mozzarella cheese into 1/4 slices and then cut into small stars with a cookie cutter.
  3. Top the tomatoes and blueberries with the star cheese.
  4. Tear fresh basil over-top and drizzle with olive oil and balsamic.
  5. Season with salt and pepper and serve immediately.

Simple, yet visually impactful! The tomatoes add an additional punch of antioxidants, help with cardiovascular disease, and add a nice kick of Vitamin C. The basil adds Vitamin K and provides a good source of magnesium.  

Berry Vanilla Yogurt Parfait

Yields: 2

Adapted from: https://sumofyum.com/recipe/berry-vanilla-yogurt-parfait/

Ingredients:

8 ounces blueberries, preferably organic

8 ounces strawberries, sliced, preferably organic

1 cup granola, optional and with limited sugar

14 ounces Vanilla Greek Yogurt, preferably Siggi 

Real whipped cream if you’re feeling adventurous 

Directions:

  1. Slice the strawberries into bite-sized pieces.
  2. In a glass or a bowl, layer and alternate the vanilla yogurt, granola, strawberries and blueberries. Top with whipped cream if desired. 

 

This is a sugar-light, yummy dessert. I know it’s not a cupcake, however it is sweet without the additional sugar (although I’m not opposed to having one cupcake!).  It’s sugar your body knows what to do with! If you happen to be allergic to the antioxidant-rich strawberry, a good substitute is watermelon to keep with the patriotic red, white, and blue theme. 

I hope you have a great 4th of July weekend! Providing healthy alternatives is just one of the many services I provide!! Let me know if you have any you want to see.  


Simply put, holistic nutrition is eating real food to improve your health.

It’s a natural approach to diet that considers the complicated relationship between the food you eat and all aspects of your lifestyle, including your emotional, spiritual, and physical health. It gives your body the natural nutrients and energy it needs to attain and maintain optimal health. Check out our program details here.

Every journey starts with a single step