Find Your School

Found Near You

Our Blog: June 30, 2021

Red, White and Blue Recipes for 4th of July

Add some patriotic red, white, and blue colors to your 4th of July meal! Here are a few healthy recipes to enjoy this holiday weekend.


Red White & Blue-berry BBQ Chicken Skewers

Serves 4-6


1.5 lb chicken breast or thighs, cubed

2 red bell peppers, cut into large chunks

1 C pearl onions

2 C blueberries

¾ C ketchup

½ C red wine vinegar

½ C brown sugar

½ C water

1 Tbsp maple syrup

1 tsp minced garlic

1 tsp red pepper flakes

1 tsp ground pepper



  1. First prepare the chicken skewers.  If you are using wooden skewers, you will want to soak these in water first before putting on the grill.
  2. Begin by making the sauce.  Combine the blueberries, ketchup, vinegar, sugar, water, syrup and spices in a saucepan. 
  3. Bring the mixture to a boil over high heat, stirring constantly.
  4. Reduce heat to low and simmer for 1 hour, stirring occasionally.
  5. Remove the sauce from heat and place in a food processor or blender to puree.
  6. Once the skewers are done soaking, slide on the chicken, red pepper and pearl onions in an alternating pattern.  
  7. Preheat grill to medium heat.
  8. Once grill is hot, place the chicken on a lightly oiled grill.
  9. Turn the skewers every 3-5 minutes until the chicken is cooked through (approximately 20-30 minutes.)
  10. Place a small amount of the sauce in a small bowl.  During the last few turns brush some of the sauce from this bowl onto the chicken. 
  11. When the chicken is done, remove from heat and drizzle with the remaining BBQ sauce.

Recipe adapted from: Food Wine Sunshine.



Red, White & Blue Potato Salad

Recipe Courtesy of Cooking Light Magazine

Serves 6


2 C fingerling potatoes, halved lengthwise

2 C sm red potatoes, quartered

2 C sm blue potatoes, quartered

¼ C red onion, finely chopped

3 large eggs, hard cooked, finely chopped

2 Tbsp fresh parsley, chopped

1 Tbsp fresh dill, chopped

1 Tbsp fresh chives, chopped

¼ C red wine vinegar

2 Tbsp Olive oil

1 ¼ tsp salt

2 tsp Dijon mustard

1-2   garlic cloves, minced


  1. Place fingerling and red potatoes in a saucepan; cover with water.  Bring to a boil. Reduce heat and simmer 15 min.  Drain; cool slightly.  Place in a large bowl.
  2. Place blue potatoes in a saucepan; cover with water.  Bring to a boil. Simmer for 10 min. 
  3. Add blue potatoes, onion, herbs and eggs to bowl. Toss gently.
  4. Combine vinegar and remaining ingredients.  Pour over potato mixture; toss gently to combine. 
  5. Serve chilled.



Red, White & Blue Fruit Salad with Honey Lime Glaze

Serves 4-6


1 quart strawberries, washed & dried

1 pint blueberries, washed & dried

3 bananas, sliced

2 Tbsp honey                    

1 fresh lime, juiced


  1. Cut strawberries in half and bananas in slices.
  2. Combine all fruit in a bowl.
  3. In a small bowl whisk together honey and lime juice.
  4. Drizzle the honey lime glaze over the fruit and stir lightly to coat.
  5. Serve immediately or refrigerate.

Recipe adapted from: Eating on a Dime.