I love the 4th of July! I love the cookouts, the fireworks, and being with friends and family. This year will look a little different, however, it doesn’t have to be any less fun! Whether you are social distancing in a backyard or just hanging at home with your family, the food can still be there. One of my favorite things to do is have patriotic themes to my meal or at least my desserts. I have compiled two recipes – one for the main course and one for dessert – for you to try. Both recipes feature one of my very favorite summer fruits: blueberries. Blueberries are a love them or hate them fruit, which I do understand because if it’s not a common staple in your house growing up it may be hard to buy them as an adult. I’m always encouraging the people around me and my clients to branch out and try something new; you never know what will happen!!
Blueberries have amazing antioxidant properties. They are also amazing in helping to control blood sugar and cholesterol. They can help to increase your cognitive abilities, which might be why my 5-year-old has the memory of an elephant; she eats entire cartons in one sitting! Diabetics favor them for their low glycemic index. They have Vitamin K (28.56mg), Manganese (.50mg), Vitamin C (14.36mg) and Fiber (3.55g) per cup. So eating some throughout the day can be very beneficial to your health!
These recipes are great for the hot days of July and pack a powerful nutritional punch. Give them a try!!
Blueberry Tomato Caprese
Yield: 4
Adapted from: https://www.freutcake.com/in-the-kitchen/blueberry-tomato-caprese/
Ingredients:
1 pint blueberries, organic preferred
2 pints cherry tomatoes, organic preferred
Fresh basil
Balsamic vinegar
Olive oil
Salt and pepper
Firm mozzarella cheese
Directions:
- Half cherry tomatoes and toss in a serving bowl with blueberries, set aside.
- Slice mozzarella cheese into 1/4 slices and then cut into small stars with a cookie cutter.
- Top the tomatoes and blueberries with the star cheese.
- Tear fresh basil over-top and drizzle with olive oil and balsamic.
- Season with salt and pepper and serve immediately.
Simple, yet visually impactful! The tomatoes add an additional punch of antioxidants, help with cardiovascular disease, and add a nice kick of Vitamin C. The basil adds Vitamin K and provides a good source of magnesium.
Berry Vanilla Yogurt Parfait
Yields: 2
Adapted from: https://sumofyum.com/recipe/berry-vanilla-yogurt-parfait/
Ingredients:
8 ounces blueberries, preferably organic
8 ounces strawberries, sliced, preferably organic
1 cup granola, optional and with limited sugar
14 ounces Vanilla Greek Yogurt, preferably Siggi
Real whipped cream if you’re feeling adventurous
Directions:
- Slice the strawberries into bite-sized pieces.
- In a glass or a bowl, layer and alternate the vanilla yogurt, granola, strawberries and blueberries.
This is a sugar light, yummy dessert. When you are trying to pay attention to your sugar intake, this can be a great alternative to the overly sweet cupcake. If you happen to be allergic to the antioxidant rich strawberry, a good substitute is watermelon to keep with the patriotic red, white, and blue theme.
I hope you have a great 4th of July weekend and try to adhere to the smaller portions and 80/20 methods we at Physicians Weight Control advocate. If you want help with additional alternatives, feel free to ask us!
We believe in making healthy, lifelong changes to your daily eating and exercise patterns. Physician’s Weight Control & Wellness’s programs are different from other weight loss programs in that they are specifically constructed by bariatric specialists to meet each patient’s individual needs based on their body chemistry, lifestyle, and weight loss goals. Our individualized programs focus on providing positive alternatives to unhealthy habits and targeting foods that provide your body with the specific nutrients it needs for optimal energy and fat metabolism. Practical exercise and hydration are also implemented into our overall program.
We encourage you to become a part of our successful weight loss program. We offer 50 years of safety, experience, knowledge, and expertise found nowhere else!
Contact us with any questions about Physician’s Weight Control & Wellness Center and how we can help you in your journey to better health.
Photo by Paul Weaver on Unsplash
