Three Healthy Fourth of July Recipes with Shanthi Appelo

Summer’s here, and you know what that means: it’s time to fire up the grill, watch some fireworks, and celebrate Independence Day! But who says festive eating has to wreck your healthy habits? Forget those heavy, mayo-drenched salads and sugary desserts this year. I mean, aren’t we all kinda tired of those anyway? This time, I’ve teamed up with the amazing culinary expert Shanthi Appelo to bring you three recipes that are not only delicious but also good for you. Get ready to impress your guests with these lighter, brighter options that are bursting with flavor and packed with nutrients. Trust me, you won’t even miss the usual suspects.

Grilled Watermelon & Feta Salad with Mint

Why This Recipe Rocks

This salad? Oh man, it’s a game-changer. It’s like a party in your mouth with the perfect mix of sweet, savory, and refreshing. That grilled watermelon brings a smoky depth that you just wouldn’t expect. And the feta? That salty tang is just chef’s kiss. Fresh mint? Well, that just ties it all together for a vibrant flavor that’ll have everyone asking for seconds. Honestly, I never thought watermelon could be this fancy.

Ingredients

• 4 cups cubed watermelon, rind removed
• 2 tablespoons olive oil
• 4 ounces feta cheese, crumbled
• 1/4 cup fresh mint leaves, chopped
• 2 tablespoons balsamic glaze (optional)

Instructions

1. Preheat your grill to medium-high heat. You want it hot enough to get those nice grill marks, but not so hot that you burn the watermelon.
2. Brush those watermelon cubes with olive oil. This helps prevent them from sticking to the grill and also gives them a little extra flavor.
3. Grill the watermelon for about 2-3 minutes per side. You’re looking for those beautiful grill marks.
4. Transfer the grilled watermelon to a large bowl and let it cool slightly. No one wants a soggy salad!
5. Add the crumbled feta cheese and chopped mint to the bowl.
6. If you’re feeling fancy (and I always am), drizzle with balsamic glaze. It adds a lovely sweetness and tang.
7. Gently toss everything together to combine and serve immediately. Or, chill it for a bit if you prefer a colder salad.

Grilled Salmon Skewers with Mango Salsa

Flavorful and Festive

Okay, so you’re looking for something a little more substantial than a salad, right? These salmon skewers are where it’s at. They’re a healthy and flavorful swap for those traditional burgers and hotdogs we all tend to overdo. And that mango salsa? It’s like a tropical vacation for your taste buds, perfectly complementing the richness of the salmon. Seriously, I could eat this stuff all day.

Ingredients

• 1.5 pounds salmon, skin removed and cut into 1-inch cubes
• 1 red bell pepper, cut into 1-inch pieces
• 1 red onion, cut into 1-inch pieces
• Marinade: 1/4 cup olive oil, 2 tablespoons lime juice, 1 tablespoon honey, 1 teaspoon smoked paprika, salt and pepper to taste
• Mango Salsa: 1 ripe mango, diced, 1/4 red onion, finely diced, 1/4 cup cilantro, chopped, 1 jalapeño, seeded and minced (optional), 2 tablespoons lime juice, salt to taste

Instructions

1. First, let’s make the marinade: Whisk together the olive oil, lime juice, honey, smoked paprika, salt, and pepper. Don’t be shy with the paprika – it really adds a smoky depth.
2. Marinate the salmon cubes for at least 30 minutes. The longer they marinate, the more flavorful they’ll be.
3. While the salmon’s marinating, whip up the mango salsa: Combine the diced mango, red onion, cilantro, jalapeño (if you’re feeling spicy!), lime juice, and salt in a bowl.
4. Thread the salmon, bell pepper, and red onion onto skewers. Alternate the ingredients for a colorful presentation.
5. Grill the skewers over medium heat for about 8-10 minutes, or until the salmon is cooked through. You want it to be flaky and opaque.
6. Serve those skewers with a generous dollop of mango salsa. Trust me, it’s the perfect finishing touch.

Red, White, and Blue Berry Parfaits

A Patriotic Dessert

What’s a Fourth of July celebration without a little red, white, and blue? These parfaits are a light and refreshing way to end your meal. They’re packed with antioxidants and are naturally sweet, so you can indulge without the guilt. Plus, they look absolutely stunning! Who needs artificial dyes when you’ve got berries?

Ingredients

• 2 cups plain Greek yogurt (or coconut yogurt for a dairy-free option)
• 1 cup blueberries
• 1 cup raspberries
• 1 cup sliced strawberries
• 1/4 cup honey or maple syrup (optional, for added sweetness)
• 1/4 cup granola (optional, for added crunch)

Instructions

1. Grab some individual glasses or jars – mason jars work great for that rustic look.
2. Layer the yogurt, blueberries, raspberries, and strawberries. Get creative with your layering!
3. Repeat those layers until the glass is full. You want it to look as pretty as it tastes.
4. If you have a sweet tooth, drizzle with honey or maple syrup. But honestly, the berries are sweet enough on their own.
5. Top it all off with a sprinkle of granola for some added crunch. Or, you know, skip it if you’re not into granola.
6. Serve these parfaits immediately or chill them for later. They’re perfect for a hot summer day.

So, there you have it! Three delicious and healthy recipes that are perfect for your Fourth of July celebration. You can feel good about what you’re eating and still enjoy all the fun of the holiday. Why not give these a try and let me know what you think? I’m betting these will become new favorites. Happy grilling and happy Fourth!