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8 Healthy 4th of July Recipes

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Ah, the 4th of July! A day spent with family, having fun and munching on wonderful foods while your kiddos anxiously await the fireworks. We wear our patriotic colors proudly as we celebrate this great nation’s freedom.  Sitting by the pool, knocking back a couple of cold ones and smelling the delicious barbecue pit work its magic.

While I fully support and participate in these customs, it’s a good idea to have some healthier options to eat, so you don’t undo your progress that you have worked so hard at. So get ready to celebrate our independence and try these recipes to make your 4th unforgettable.


BBQ Tri-Tip Steak

Steak night doesn’t have to be unhealthy! This marinated tri-tip steak recipe keeps the flavor high and the calories low. We used tri-tip, but you can use this marinade for any lean cut of steak, or try it on pork loin, chicken breasts, or turkey!

Grilled Corn with Chili, Cheese, and Lime

Grilled Mexican Street Corn, or elote,  has been elevated to an art form. This healthier version of grilled corn will spice up your next barbecue. This recipe skips the mayonnaise, opting instead for a light coating of olive oil and just the right amount of fresh Mexican cheese. A sprinkling of cayenne pepper (or chili powder) and a squeeze of fresh lime are the finishing touches that give this corn that authentic flavor.

Fresh mango pairs extremely well with proteins like fish and poultry, allowing the sweet, sharp flavor of the fruit to coalesce with the gentle gaminess of the protein.

Spring and summer bring with them a rainbow of vibrantly-colored fruits and vegetables that beg to be combined into gorgeous meals that please the eye as well as satisfy a hungry belly.

With red tomatoes and peppers, orange and yellow peppers, yellow and green summer squash, green peppers, purple beets and red onions these veggie skewers celebrate the whole ROYGBIV spectrum!

If you are tasked with bringing an appetizer to your holiday dinner or cocktail party, look no further. These Maple and Turkey Bacon-Wrapped Brussels Sprouts are savory little bites that will disappear fast. Brussels sprouts lovers will be gaga for them, and even people who are squeamish about the tiny cabbages will want to devour them when they’re hugged by a slice of turkey bacon that’s been painted with a maple and balsamic glaze.

Introducing the best Healthy Seven Layer Dip recipe. It’s easy to make and so delicious!
The secret? Using plain Greek yogurt instead of sour cream and mayonnaise! Your friends and family won’t even notice the difference… I promise.

This patriotic parfait is the perfect remedy for a steamy July day when you’re craving something creamy and a little sweet for breakfast but you don’t want the same old boring bowl of oatmeal.

Watermelon and Blueberry Sparklers

Kids will love these—just make sure they don’t run with the sticks! These festive, whimsical snacks are fun to make and you can toss the extra watermelon into a fruit salad of its own, like this Star Spangled one!

Have a Happy 4th and be safe!


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Hi! I'm Monica, the face behind Munchkins and Coffee.  Like most, I enjoy long walks on the beach and quiet dinners with the Mister. But let's be real, I'm a mom to 2 munchkins and to 2 4-legged kids so those things are few and far between.  I dabble in a variety of DIY projects and crafts and sell SVGs for the Cricut/Silhouette. I love to cook and bake and I'm a type 1 diabetic. Target and H-E-B are my happy places. I love to read but don't do it as much as I'd like and I'm totally guilty of binge-watching shows on Netflix, Hulu, and Prime. Coffee gets me through the day and is my "drug" of choice. 🙂 That's where the name comes in. Kids, life and all the beautiful chaos in between. So, check out my Etsy shop for SVG/cutting files for your Cricut/Silhouette and keep an eye out on here and my Facebook for my free cut files.

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