Have a Healthy 4th of July

Need some ideas for a healthy and festive 4th of July menu? These recipes will make you feel great with lots of energy to get through a hot day of outdoor celebrations and a late night of fireworks!

Mango, Avocado & Cucumber Salad

Makes about 4-5 servings

Look for a ripe, sweet mango. Under-ripe mangoes can be pretty sour and the sweetness of a mature mango is best here. Chop the mango, avocado and cucumber into about 1/4 to 1/2 inch cubes—just try to get them all about the same size. If you don’t care for cilantro, basil and mint are also great here.

  • 3 medium cucumbers, cut in half, lengthways and thin sliced
  • 2 ripe, firm avocados, chopped
  • 1 small red onion, thinly sliced
  • 1/3 cup plain Greek yogurt
  • juice of 1 fresh squeezed lemon
  • a small handful of fresh dill, chopped
  • 1/2 tsp garlic powder
  • sea salt and fresh ground black pepper to taste, about 1/4 teaspoon each



First, make the dressing (below in the next step) in the bottom of your large bowl to avoid making extra dishes. Chop all ingredients then gently toss in the dressing. Store it in an airtight glass container in the refrigerator for up to 3 days.


  1. Tip: Use the same tablespoon for all measurements, if you pour the honey in the tablespoon after you’ve used it for the oil it will slide out perfectly instead of sticking to the spoon.
  2. Whisk all ingredients together until emulsified.

Find more at ElizabethRider.com.

Easy Skillet Kale with Lemon & Garlic

Makes about 4-5 servings

  • 2 large bunches kale, any variety (about 1 1/2 pounds total)
  • 2 tablespoons olive oil
  • 3 cloves garlic, thinly sliced
  • Pinch red pepper flakes (optional)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • Juice of 1 small lemon


  1. Use your hands to pull the kale leaves from their stems. Coarsely chop the leaves. Rinse them, but do not dry.
  2. Heat the oil in large, wide, high-sided sauté pan over medium heat until shimmering. Add the garlic and red pepper flakes, if using, and cook, stirring, until fragrant, about 1 minute (do not let the garlic brown).
  3. Add the kale a few handfuls at a time, stirring after each addition so that it starts to wilt, until all of the kale is added. Stir in the salt and pepper. Cover and cook, stirring occasionally, until the kale is just tender, about 5 minutes. Remove from the heat, stir in the lemon juice, and serve.

Find more from thekitchn.com.

Watermelon Sorbet

Makes about 4-5 servings

  • 3 c. frozen watermelon
  • 1 tbsp. sugar


  • In a food processor or blender, blend watermelon and sugar until completely pureed, about 5 minutes.
  • Scrape mixture into a 9 -x-9″ loaf pan and freeze until solid, at least 4 hours.

Find more from Delish.com.

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