Patriotic Recipes from RDNs

We hope you have a fabulous 4th this week! In advance of the holiday, we wanted to share a few favorite festive 4th recipes for cookouts from registered dietitian nutritionists. If you’re still putting together your menu for your cookout, consider the following tasty dishes!

Fruit-Forward

EASY BERRY SOY YOGURT PARFAIT 

Sharon Palmer, The Plant-Powered Dietitian, shared her vegan, gluten-free parfait recipe, which serves as her go-to breakfast, snack and even dessert. Sharon noted it’s “…healthy enough (rich in protein, fiber, vitamins, minerals, phytochemicals) for a meal, and tasty enough for a dessert you can feel really good about!” And – it’s a festive red, white and blue for the 4th! 

FRUIT AND GRANOLA TARTLETS

Lauren Sharifi, Bite of Health Nutrition, suggests taking a bite of one of these tartlets, a perfect treat for 4th party-goers! These tartlets are filled with fiber, protein and heart healthy omega-3 fatty acids.

Side Dishes

GERMAN POTATO SALAD

Jeanette Kimszal, with JeanetteKimszal.com, recalls that her mom and grandmother used to make great potato salad with vinegar instead of mayo. She re-created it and added a few extra veggies – and was really pleased with how it turned out! It will undoubtedly be a great add to your festivities! 

GRILLED SUMMER VEG KAMUT SALAD

Catherine Brown, of A Seat at My Table, offers her grilled veggie salad – her all-time favorite salad to make for cookouts. She says, “It’s made with whole grains, loaded with grilled veggies and is mayo-free, making it easier to keep safe in the Summer heat!” 

WATERMELON BLUEBERRY SALSA

Catherine also provides her new favorite, a slightly sweet, tangy, crunchy and hydrating salsa to take to your picnic table. What perfect blues and reds to celebrate the 4th of July! 

Main Dishes

EDAMAME ANCIENT GRAIN VEGGIE BURGERS

Sharon Palmer also contributed her vegan veggie burger recipe, which can satisfy many food tastes and preferences at your upcoming picnic. These savory, home-made veggie burgers are filled with nutrient-rich whole plants like edamame, quinoa, walnuts, oats, carrots and flax. 

BETTER PASTA SALAD

Elizabeth Ward, with Better is the New Perfect, offers a recipe for making a better pasta salad with whole wheat pasta and chickpeas. We all know pasta salads are a staple at Summertime picnics and bbqs! This is Elizabeth’s new go-to for Summer: “It's delicious and better for you and your guests because it's packed with fiber and protein.”

Sweet Treats

CHEESECAKE BITES

Jennifer Lynn-Pullman, with Nourished Simply, loves this cheesecake recipe because it’s simple and easy to make. Plus, she says, bite-sized desserts let you indulge in a controlled way! We just think they’re super cute – and very tasty! 

LOADED BERRIES & CREAM DESSERT CHIPS

Amy Gorin, with Amy Gorin Nutrition, suggests getting excited for a delicious dessert that also boasts plenty of filling fiber and protein. Try these dessert chips made with flatbread and festive berries once, and you’ll definitely want to make them again and again! 

MINI BERRY S’MORE SUNDAES

Jenny Shea Rawn, with My Cape Cod Kitchen, celebrates the wonderful things about Summer with her Mini Berry S’mores Sundaes recipe – fresh fruit, s’mores, ice cream and bbqs. This is quite the patriotic red, white and blue dessert to celebrate our Independence Day!

Have a favorite 4th recipe? Please share your link below!