Roses are red, violets are blue, mayo-filled coleslaw ain’t no good for you
What can be as much fun as gathering with family and friends on the Independence Day to enjoy backyard BBQ parties, watermelon-eating contests, corn on the cob, and fireworks? Well, maybe Thanksgiving, but it’s different kind of fun and is five months away, duh. The 4th of July is an amazing reason to take a day off, get with your family, and enjoy amazing food. And the latter doesn’t have to be a cheat meal!
In this article, I share exciting patriotic recipes that happen to be healthy and delicious alternatives to that mayo-filled coleslaw and potato salad, sugary apple pie, hot dogs with preservatives and high sodium content, and greasy burgers loaded with trans fats. Enjoy my festive menu that consists of healthy versions of our favorite typical holiday dishes. Also, I’ve shared some cool festive jams for your workout. This playlist will make you get up and go active.
If you happen to
stuff your face abandon your health goals and you are an Honored Hot Dog Winner at the end of the day… no worries! It’s just a day of cheating and as long as eating like this is more of an exception than a rule for you, you’re good. To reward your body and smoothly get back to your healthy diet, I’ve developed the Next-Day Binge Recovery Plan. It’ll detox your body, jump start your metabolism, and boost your energy.
Are you excited? Let’s make ‘Murica healthy again!
Roses Are Red, Violets Are Blue
Below I’ll share my all-American classics 5 menu items that’re absolutely healthy and yummy. But if you’d like more festive ideas for your table, I got you covered! Here’s a list of red, white, and blue foods that are relevant to the holiday to make your table look more patriotic. Red: grilled tomatoes, diced watermelon, chunky salsa, lobsters (hello east cost,) cherry pie, and strawberries (fresh, inside ice cubes, infused water.) White: chicken breasts, potato salad, coleslaw (kinda white looking, if made without red cabbage,) bananas, yogurt. Blue: blue corn chips, blueberries (parfait/topped on the desserts/in the cocktails like sangria,) blue cheese.
Simple Healthy Alternatives to Traditional July 4th Holiday Dishes
Most people think that healthy means a compromise in the taste and costs extra bucks. This is so wrong. Healthy food can taste just as good if not better, and you can easily shop on a budget (free eBook teaching how to buy healthy groceries on a budget is in the end of this post.) In the recipes below, I’ll prove you this, so take notes and head to the grocery to get the ingredients for the 4th of July party.
Our easy-to-make healthy all-American classics menu consists of 5 recipes:
- Healthy Mayo Free Coleslaw
- Ultimate Nutritious Hot Dogs
- Perfect Formula for Grilled/Baked Corn on the Cob
- Marinated Watermelon-n-Tomato Salad
- Sugar Free Patriotic Popsicles
Healthy Mayo Free Coleslaw
Why would you eat that unhealthy grandma-style coleslaw that is loaded with mayo? Let’s make a healthy and simple coleslaw that’s full of nutrients and has nothing, but good stuff. You’ll need 4 cups of shredded cabbage (white and red,) 1 cup of shredded carrots, a half cup of sliced green onions. For the dressing, use 1 tbs of lemon juice, 1 tbs of mustard, 2 tbs of honey, kosher salt, and 1 cup of Greek yogurt. Mix the veggies and the sauce together and season it. Enjoy!
Ultimate Nutritious Hot Dogs
So, some typical hot dogs are made of refined white flour sugary buns, canned sausages with antibiotics and lots of sodium, and have that unhealthy ketchup/bbq sauce. Here are some ideas to make your hot dog healthier: use organic meat that doesn’t have lots of nitrates and swap your bun for a whole wheat one that doesn’t have sugar, enriched flour, or corn syrup. Consider going open face with your hot dogs or use lettuce to wrap them. Substitute ketchup and BBQ sauce for a high quality mustard and add some grilled onions/bell peppers/mushrooms/cherry tomatoes to your hot dog.
Perfect Formula for Grilled Corn on the Cob
There’re lots of ways to cook corn: you can boil, bake, microwave, or grill it. I love the grilled one. Here are two of my favorite methods and a few tips. Lazy Method (grilled): husk the corn, add some Kosher salt and olive oil on it and grill for about 16 minutes on a medium heat with the lid on. Give it a quarter turn every 4 minutes. Enjoy your caramelized corn. Lazier Method (baked): put the whole ears of corn in a 420°F oven. Roast it for about 20 minutes, then after removing the husk, add a bit of butter and seasoning. That simple.
Marinated Watermelon-n-Tomato Salad
This is a new age peanut butter-jelly, apple-cinnamon, grape-cheese matches that are made in heaven. This salad is an amazing addition to the BBQ. For 5 servings you’ll need: 1 small watermelon, 5 large tomatoes, a quarter of a red onion, 1 tbs of olive oil, juice from a 1/2 lime, a half cup of basil leaves, 1 cup of crumbled feta cheese, and kosher salt. Put the diced in cubes watermelon in a bowl and pour lime juice on it. Let it sit for about 20 minutes, so the watermelon soaks in the lime juice, and then add the rest of the ingredients. Sprinkle olive oil and season it to your taste.
Sugar Free Patriotic Popsicles
These are amazing to satisfy your sweet tooth and keep you healthy. Also, they are super easy to make and everyone will love them. Drop strawberries and blueberries or watermelon stars that are cut with a cookie cutter into popsicle molds. Pour coconut water to fill the molds then insert popsicle sticks. Freeze for a few hours. Voila! While choosing coconut water in the grocery, make sure it doesn’t have added sugar or flavors. For a richer and creamier taste and non-transparent look, use coconut cream instead.
4th of July Workout Playlist
Each of us has their own taste in music, so sometimes it’s pointless to recommend some cool jams to a big audience. But most likely you’ll like some of the tracks that I’ve included in this playlist. I’ve thoroughly selected the best 5 tracks, so you’re not overwhelmed going through dozens of them. So, check them all out and find your favorite that will make you want to go work out from the first 30 seconds. To make sure that you have this list handy at any time, pin the image or share it on your Facebook wall.
- Estelle (feat Kanye West) – American Boy (love, love, love this one! Jazzy funky R&B, great for cardio)
- Lana Del Rey – Miss America/Trash Magic (sexiest song ever, for some reason it’s unreleased)
- Survivor – Eye of The Tiger (one of the legendary songs, American rock from the 80-s)
- Courtesy of the Red, White & Blue – Toby Keith (a great one even if you aren’t a fan of country music)
- Rammstein – America (sets the mood for hardcore Fitness Boot Camps)
Next-Day Reboot Plan. Detox your body, jump start metabolism, and boost energy.
Sooo.. long story short, someone has ended up cheating on their diet. Not their fault, but it was absolutely impossible to turn down the 4th hot dog that your Dad handed to you straight from the grill. And your mom was way too generous on the mayo in that coleslaw. Or maybe you were at your friends’ place, and the host made more like a potato soup rather than a salad because of all the dressing. Whatever it was – you feel too full and bloated now. I got a solution! Here comes a Next-Day Reboot Plan.
It’s absolutely crucial to not starve the next day. Ideally, you need to come out of that food coma slowly to get back on track. So, I’ve put together the most powerful strategies to combat your fatigued state and make you feel refreshed and healthy. This techniques will help you to detox your body, kick start your metabolism, and boost your energy. Drum roll…
- You’ll need more potassium today because it naturally helps you to reduce bloating and to lower sodium level. Make sure you eat some bananas, leafy greens, avocado, mushrooms, salmon. If you’re curious about minerals overall, then see Vitamins + Minerals: Ditch Multivitamins, Find Your Needs article for the comprehensive review that will set you ready to go to the pharmacy and purchase the vitamins and mineral supplements tailored to your needs.
- Drink lots of water. I can’t stress it enough. You may think that it isn’t the best idea to drink more when you feel bloated, but trust me, it’ll help to flush all the extra salt.
- Make sure you avoid salty foods today to reduce your sodium intake s much as possible.
- Turn on the music that I’ve recommended above and go do the cardio. Sweating will make you feel better and lighter afterwards. Sauna is an excellent way to flush the toxins as well.
- Avoid starchy carbs – eat lean protein, vegetables, and fruits instead to discourage water retention.
- Get a good amount of sleep the next night.
Meal Plan Developed Specifically for the Binge Recovery
Based on all the advice above, here is a meal plan for you to make sure you do all you can for your binge recovery:
- Squeeze lemon juice in a water bottle (about 15-20 oz) and drink it as soon as you wake up.
- Breakfast: an omelette with a cup of veggies (mushrooms, onions, bell peppers.) Add some cherry tomatoes and a bit of diced ripe avocado on top.
- Lunch: salad made of spinach, cranberries, strawberries, pecans, raspberries and crumbled feta cheese. For the dressing, just mix the juice of 1 lime and 1tbs of honey.
- Snack: blend frozen bananas, a bit of almond milk, and 1 tbs of peanut butter for a creamy rich smoothie.
- Dinner: oven baked wild-caught salmon with squeezed lemon juice on top + asparagus or Brussel sprouts.
- Throughout the day, drink lots of water and make time for at least 30 minute exercise, c’mon.
Do you have any binge recovery hacks or your favorite 4th of July healthy recipes? Please share in the comments.
If you need one-stop-shop solution to make your diet better, you can download my FREE eBook: Healthy Grocery Shopping on a Budget, in the end of this article. It will teach you what to buy in the grocery stores to make your diet complex and healthy, when to buy organic and when not, how to cook using those groceries, meal plan ideas, and more.