Tired of July 4 BBQ? Try These Healthy Recipes Instead!

July 2, 2015

Happy 4th! Fun American food usually means a burger and fries on the menu. Change it up a bit with fresh salmon and sweet potato/zucchini fries to boost your omega-3 intake and vitamin profile! See below for tantalizing recipes the whole family can enjoy!

Starting with Dessert – Fruity 4th Popsicles

Have a side..or two – Sweet potato fries & Zucchini fries

Main dish – fresh salmon with avocado mango topping

Fruit Fun 4th Popsicles!

fruit imageWhat you’ll need:

  • 8 strawberries
  • 1 cup blueberries
  • lemonade or coconut water
  • knife or star cookie cutters
  • popsicle molds



  1. Cut off stems of strawberries. Rotate and check each one, soak and agitate in soapy water. Wash each one under a steady stream of water. Slice lengthwise or make star shapes with cookie cutters.
  2. Wash blueberries thoroughly under running water.
  3. Place cut strawberries and blueberries into popsicle molds, pour in enough lemonade or coconut water to cover the fruit and insert popsicle stick. Freeze about 1-2 hours and enjoy!

(recipe adapted from &; photo courtesy of
Sweet Potato Fries

What you’ll need:

  • 2 large sweet potatoes, peeled and sliced into fries
  • 1-2 tbsp olive oil
  • 2 tsp curry powder
  • ½ tsp garlic powder
  • ½ tsp salt


  1. Preheat oven to 400F and grease a baking sheet.
  2. Soak the cut fries in water for around 45 minutes. Drain and pat dry.
  3. Toss the fries with the oil or oil spray in a large bowl. Add all other ingredients and mix well.
  4. Spread the fries on the baking sheet. Bake 25-30 minutes, turning halfway through. (recipe adapted from


Zucchini Fries

What you’ll need:

  • 3 medium zucchinis, sliced into fries
  • 2 large egg whites
  • 1/2 cup whole wheat bread crumbs
  • 1/4 tsp dried basil
  • pinch of dried oregano
  • 1/4 tsp garlic powder
  • salt and pepper to taste



  1. Preheat oven to 425°. Spray a baking sheet with cooking spray, set aside.
  2. In a small bowl beat egg whites with a fork until frothy. Mix together breadcrumbs, basil, oregano, and garlic powder on a plate.
  3. Dip the zucchini in the egg whites and then into the bread crumb mixture making sure all sides get coated well. Place fries on the prepared baking sheet.
  4. Bake for about 20 minutes or until golden brown and a little crispy, turning halfway

(recipe adapted from


salmon picSalmon with Avocado mango salsa

What you’ll need:


  • 1 avocado, diced
  • 1 mango, diced
  • 2 tbsp red onions, peeled, washed, and minced
  • 2 peppers (red, yellow or orange), washed and diced
  • 1 tsp fresh lime juice


  • 2-4 salmon fillets
  • extra virgin olive oil
  • salt and pepper to taste



  1. Brush both sides of salmon with olive oil and top with salt and pepper before placing on grill or in oven.
  2. While salmon is cooking, mix together all salsa ingredients.
  3. Cook until flaky.
  4. Serve each salmon fillet with your desired amount of salsa, on a bun or without!

(recipe and picture courtesy of

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