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The Best Red, White and Blue Healthy Recipes for 4th of July BBQs

Nothing is more American than hosting a BBQ while waiting for your town’s fireworks to begin on 4th of July. But even though BBQs may be absolutely delicious, they can lean toward the calorie-laden side of the recipes scale. What we really need are healthy recipes that fit with the red, white, and blue theme of the holiday.

By adding some color to your outdoor shindig (specifically the patriotic colors of red, white, and blue), you can also infuse tons of nutrients into those BBQ offerings that will leave you feeling just as bright as those fireworks. Which makes these healthy recipes both festive and flavorful.

Walk into any farmer’s market or store and you’ll find a number of fruits, vegetables and seafood with colors that truly represent the rainbow. Turns out, by “eating the rainbow” or “eating the American flag,” you can introduce tons of antioxidants into your system. Below, you’ll find two of The Best Red, White and Blue Healthy Recipes for 4th of July BBQs.

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Vanilla Berry Chia Parfait

Courtesy of: From Seed to Sprout.

Ranked as a fruit that contains one of the highest amounts of antioxidants, Vitamin K, Manganese, and Vitamin C, the humble blueberry is the star of this healthy red, white, and blue breakfast. When combined with the popular Goji berry, which can promote a feeling of well-being (perfect for when the corn goes up in flames on the grill), and protein packed chia seeds, this is a meal that can keep you going no matter how many BBQs you’re attending.


Red, White and Blue RecipesVanilla Cashew Soak:
1 cup filtered water
1/3 cup raw cashews
1/3 cup raw agave nectar
1 teaspoon coconut oil
1 teaspoon vanilla extract
1/4 cup chia seeds
1 Pinch sea salt
Fresh blueberries
Goji berries
Unsweetened coconut flakes


In a high-speed blender, profess soak ingredients until creamy. Transfer to a bowl and whisk in chia seeds. Let sit 15 minutes, stirring once or twice. Transfer to the refrigerator to chill. Layer 1/4 cup chia pudding, 1 tablespoon blueberries, 1/4 cup chia pudding, 1 tablespoon Goji berries, and 1/4 chia pudding. Top with blueberries, Goji berries, and coconut flakes.

Blue Johnny Mussels

Serves 6 people
Courtesy of: Zoe Bistro & Rollin Bistro.
Adding a little bit of seafood into the mix (and why not, it’s summer), the Blue Johnny Mussels add a hint of festiveness to a summer party staple. Low in mercury, a six-ounce serving of mussels contains just 292 calories, with more than half of them coming from over 40 grams of protein with less than 2 grams of saturated fat. Yes, there may be some butter and meat in it, but when shared with a group of friends, it’s a fresh dose of health in every delicious bite.


Red, White and Blue Recipes3 pounds of mussels
1 pound of Spanish dry chorizo
1/2 bottle of a sweet white wine
1 Tablespoon garlic
1/4 pound of butter
1 Teaspoon olive oil


Heat a pan, add the olive oil in, then the chorizo. Let the chorizo crisp up till it starts to release its oils, then add the mussels and garlic. Sautee mussels until they start to open, then add the white wine. Reduce until it’s a little bit thick, then finish it with the butter. Make sure to stir the butter until it’s completely melted.

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Hero (Top) Feature Image: © Brent Hofacker / Adobe Stock
Additional Images (in Order) Courtesy:
From Seed to Sprout
Zoe Bistro & Rollin Bistro