4 Healthy Patriotic Treats for Independence Day

4 Healthy Patriotic Treats for Independence Day!

This is a special time of year when we give thanks for the great country we live in, a time to spend with family and friends together in our free nation.

While there is most certainly food involved, don’t ruin the hard work you’ve done on your weight loss journey by indulging in unhealthy foods that rack up calories.

Instead, try these healthy treats for Independence Day!

1. Red, White & Blue Smoothie

Toast to the independence of our great nation with a red, white, and blue, totally vegan and super-healthy fruit smoothie!

Ingredients for the Red Smoothie:

  • 1 cup frozen raspberries
  • 1 cup frozen strawberries
  • 1 cup pomegranate juice (or coconut water)
  • Juice from half a lemon

Ingredients for the White Smoothie:

  • 1/2 cup frozen pineapple
  • 1/2 cup shredded coconut
  • 2 frozen bananas (sliced)
  • 1 can of coconut milk
  • 2 tablespoons of hemp seeds

Ingredients for the Blue Smoothie:

  • 1 cup frozen blueberries
  • 2 dates (pitted)
  • 2 tablespoons chia seeds
  • 1 cup of pomegranate juice (or coconut water)

Directions: Combine the ingredients for one of the smoothie colors and blend in a blender. To keep the layers separate in the glass, make sure the blender is cleaned before each different smoothie.

Spoon the ingredients into the glass gently, making sure to coat the walls of the glass first with each separate layer, or you can also try freezing the mixture before adding each layer.

2. Fruity Slice

Keeping with the red, white, and blue theme, these fruit-topped muffins are the perfect way to fly the flag for independence while indulging your sweet tooth this July 4th!


  • 1 whole-grain English muffin
  • 2 tablespoons reduced-fat or fat-free cream cheese
  • 2 tablespoons sliced strawberries
  • 2 tablespoons blueberries
  • 2 tablespoons crushed pineapple

Directions: Split open the English muffin and toast the halves until lightly browned, then spread cream cheese on both halves. Divide the fruit between the two halves, then arrange it on the two muffins.

3. Red, White, and Blue Punch

Red, White, and Blue Punch

More true patriotic spirit radiates from this virgin punch! (If you must add alcohol, opt for vodka or white wine, it has fewer calories!)


  • Strawberries, sliced
  • Blueberries
  • Pineapple, cut into star shapes
  • 1/2 cup fresh lemon juice
  • 1/2 cup soda water (NOT club soda or tonic water – it is filled with sugar!)
  • 1/2 cup of your favorite natural juice (ones with NO added sugar)

Directions: Combine the ingredients in a large pitcher and stir. Chill in the refrigerator for at least four hours.

4. Watermelon-Blueberry Stars

Delicious, healthy, and representing our great country, the treat is not only good on July 4th, but all summer long!


  • Watermelon slices (3 stars per full circular slice)
  • Blueberries (1 per star)
  • Popsicle sticks

Directions: Cut several slices of watermelon. Insert the star-shaped cutter into the flesh to make the stars. Use a spoon to carve a blueberry-sized hole in the star’s center and push in a blueberry.

Finally, simply insert the Popsicle stick into the bottom. Refrigerate for 30 min, or until firm, and Presto!

Independence Day is all about celebrating the pride we have for our great nation and enjoying the freedom we live in to share this special day with friends, family, and loved ones.

Our best intentions to eat healthily can sometimes take a back seat when we’re having fun, so if you choose to indulge a little bit today, then it doesn’t mean all is lost.

Just remember to focus on really savoring and enjoying the food you’re eating, controlling portions, and balancing out some less healthy treats with some healthy ones, like these super patriotic recipes here!

Happy Independence Day, everyone! How will you be celebrating today? Let us know by commenting below.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *