Berry’s Healthier Guide to the 4th of July
Written by: Charlie Rowe
The year is really flying by! We’re 6 months into 2024 and fully in summer mode, but January feels like just yesterday! Summers are always very eventful, and with pride month just passing, we’re onto our next celebration: the 4th of July. As we all know, the 4th of July is all about celebrating America’s independence from the British in the late 1700’s. And how do we do that? With beach trips, hotdogs, hamburgers, sugary drinks, alcohol, and fireworks galore.
When any holiday comes around, it’s easy to ditch our routines & healthy habits and opt for unhealthier foods and drinks and shrug it off as a “cheat day.” I feel like this is especially true in the summer, because with the heat I personally tend to think “eh, I’ll just sweat it out.” Of course life is all about balance and you can be healthy while eating a variety of different foods, but if you’re wanting to stay mindful about what you ingest while soaking up the holiday fun with loved ones & still staying true to our celebrations, I’ve got you covered.
We’ll be exploring some “better-for-you” alternatives to Fourth of July foods, you know the typical hamburgers, hot dogs, mac salad, kebabs, corn, ice cream, and popsicles you may find at your family’s BBQ. All are so yummy, but when consumed all in one day, it can be a lot on the body. A good rule of thumb is “everything in moderation,” but the overconsumption of American consumerism throughout this holiday makes that very difficult. So I did the work to find your new favorite healthy grilled recipes so that you wouldn’t have to! Keep reading to find out!
Off the bat all of these recipes are delicious, but the one that stood out to me the most is the recipe for an All-American Portobello Burger. It takes the classic hamburger idea and swaps it out with a portobello mushroom for the burger patty. The ingredients make sure that this burger is bursting with flavor and still the perfect all-American dish.
Similarly, you could cook up this All-American BBQ Chicken, but what makes it healthy? You make the barbecue sauce yourself! Instead of getting a store bought sauce, making it yourself allows you to buy your own fresh ingredients and avoid as many preservatives and other artificial flavors as possible.
Kebabs are another great option to turn to this holiday to cook up something both delicious and healthy. EatingWell has a Grilled Beef and Vegetable kebab recipe with wholesome ingredients such as beef, mushrooms, tomatoes, bell peppers, and onions. FoodNetwork provided a Sausage and Pepper kebab recipe that includes ingredients such as bell peppers, chicken sausage, red onion, and cherry tomatoes. If you’re vegan or vegetarian, you could always swap out the meat for some tofu, or extra veggies!
Finally, another recipe I found mouth-watering and healthy is a Guy Fieri made dish called Dirty P's Garlic-Ginger Chicken Thighs. It’s a super simple recipe where you whip up a marinade of garlic, ginger, soy sauce, and orange juice and brush it onto the chicken. Delicious, especially when paired with this Jalepeño-Lime Corn on the Cob recipe from Rachel Ray! Just like some of the other recipes mentioned, these two allow you to create the marinade yourself, so you skip out on unhealthy ingredients found in store bought BBQ sauces. This makes it easier to eat what you want, without feeling like you’re sacrificing your commitment to a healthy lifestyle.
So you’ve got your meal planned out, but what about the drinks? Water is always a great option, but 4th of July is notorious for booze & beer. As more healthy & tasty mocktails and 0 alcohol options become available, it’s easier than ever to drink less alcohol and still have a good time. Here’s some great drink options if you choose not to drink alcohol this holiday season but still want to feel like you’ve had something fancier than waters & sodas.
Bon Appétit and Tasty both offer extensive lists of delicious mocktails you can make yourself, and they range in type of flavors, drinks, and ingredients. There’s recipes for a watermelon cucumber slushy, strawberry honey soda, unicorn lemonade, and mint berry smash. Every single mocktail looks gorgeous and imposes flavors that scream summer. Each one would pair perfectly with any barbecue recipe.
Want a bit of a more lax holiday, and thinking of making drinks on top of everything else is a little more stressful for you? No problem. Opt for a non-alcoholic beverage brand- there’s more options than ever on the market today! Brands like Recess, Kin Euphorics, and BRĒZ all offer mocktails that taste as wonderful as their cans look. If you prefer to celebrate with a beer, or three, you pick up non-alcoholic beers from brands like Corona and Guiness. If beers have too strong of a flavor, try sparkling water flavored with hops by Hoplark! Hoplark also offers mocktails and hop flavored teas as well.
We hope this helped you find your new summer go-to drink/recipe to enjoy at your next summer BBQ! We at Berry wish you a happy and safe 4th of July!
Be Well,
Charlie Rowe
“Vegetarian All-American Portobello Burgers.” EatingWell, 2019,
www.eatingwell.com/recipe/273358/vegetarian-all-american-portobello-burgers/.
“Sausage-And-Pepper Skewers.” Food Network, www.foodnetwork.com/recipes/food-network-kitchen/sausage-and-pepper-skewers-recipe-1972885.
Sevier, Joe, and The. “29 Mocktail Recipes Worthy of a Second Round.” Bon Appétit,
Bon Appétit, 27 Nov. 2020, www.bonappetit.com/gallery/best-mocktail-recipes.
