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Healthy Fourth of July Meals

Independence Day is right around the corner! This time of year is usually filled with lots of heavy, grilled meats and far too many sweet foods. Unhealthy eating habits over summer can lead to discomforts like summer colds, gastrointestinal problems, and dehydration. That’s why we have provided a few ideas for delicious – and healthy – meals to try this Fourth of July and beyond.

Stay Healthy this Fourth of July

Here are a few ideas to replace all of that ground beef and potato salad most Americans enjoy during their Fourth of July celebrations:

Grilled Portobello

One delicious replacement for heavy meats in your burger is to grill some portobello mushrooms. This mushroom has lots of substance, so it’s very filling – and it’s delicious! If you’re one of those grillmasters who loves to season food before grilling, creating a thyme, garlic, balsamic, or rosemary rub for your portobellos will give your meal that extra kick of flavor.

Not only are portobello mushrooms delicious, but they are also packed with B vitamins, phosphorus, and potassium. They also have an excellent balance of protein to carbs and contain plenty of fiber. This mushroom is a heart-healthy alternative to red meat.

Roasted Garlic

You can replace butter or reduce your mayonnaise intake by roasting garlic and spreading it on a bun. Just cut the pointed end of the garlic off, exposing the cloves inside. Wrap your garlic in foil and either put it among the coals of your grill or in a preheated oven set at 375 degrees and let it cook until the cloves are soft – about 30 minutes. Once you take the garlic out, the cloves will squeeze onto your bread like a paste.

We all know that garlic tastes delicious, but did you know this allium is extremely healthy? Garlic is filled with nutrients like vitamins C and B6, manganese, and selenium. It also has allicin, which can reduce inflammation and boost the immune system.

Sustainably Sourced Fish

Fish like salmon, swordfish, and mahi-mahi are a great alternative to the traditional red meat we so often find on the Independence Day grill. These fish all go well with summer fruits and vegetables as well. You can serve your grilled fish with a hydrating cucumber salad or a sweet pineapple salsa, which will give the meal a summery twist.

All fish is filled with omega-3 fatty acids, vitamins D and B2, calcium, phosphorus, zinc, iodine, magnesium, and potassium. Additionally, this is a lighter meat that can still fill you up just as effectively as a heavy hamburger.


You can’t end a Fourth of July barbecue without enjoying a delicious dessert, and grilled peaches are absolutely delicious. Just split the peach in half, take out the pit, brush it with some olive oil and cook it face down on the grill for about 5 minutes. The grilling brings out the natural sugars in the peach, making it incredibly sweet and delicious. You can top it off with some coconut cream or soft cheese like a chevre.

Peaches are filled with amazing nutrients like vitamins A and C, iron and magnesium. Stone fruits like peaches are known to benefit skin, heart, and organ health.

While peaches are particularly delicious grilled, you can add many summer fruits to the barbecue, including pineapple, watermelon, pears, and nectarines.

Naturopathy celebrates and uses the healing power of nature, which means that the foods you eat are an important part of your health. If you are hoping to improve your health holistically, we are here for you! Contact Flow Natural Health Care today to make your appointment.

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