Celebrate the Fourth of July with Yummy, Nutritious Picnic Recipes!

Independence Day is just around the corner! Do you want to enjoy your celebration with delicious yet nutritious food? Here are a few tips to keep in mind when you are preparing your holiday menu:

Choose fresh ingredients such as fruits and vegetables that are in season.
Aim for whole-grain bread, wraps, quinoa, or brown rice. These high-fiber foods will keep you full and nourish your body.
Include lean proteins such as grilled chicken, turkey, beans, or tofu. These protein choices can provide essential nutrients without excess saturated fat and satisfy you for extended periods when you are outdoors.
Prepare recipes that are easy to assemble, such as finger foods, salads, and sandwiches.

Ekaterina Malikov, Registered Dietitian, shares some delicious and healthy recipes to pack for your outdoor feast!

Mason Jar Greek Salad

Ingredients:

3 - 4 cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, thinly sliced
3 kalamata olives, pitted
Four small cubes feta cheese crumbled
Handful of mixed greens
1 tablespoon olive oil
1 teaspoon red wine vinegar
Pinch dried oregano
Salt and pepper to taste

Instructions:

Layer the ingredients in mason jars in the following order: dressing (olive oil, red wine vinegar, oregano, salt, and pepper mixed to taste), cherry tomatoes, cucumber, red onion, olives, feta cheese, and arugula (or any greens) on top.
Seal the jars tightly and keep them chilled until ready to serve.
When you are ready to eat, shake the jar to ensure the dressing spreads evenly, and enjoy directly from the jar or pour into a bowl.

Mini Caprese Salad Bites

Ingredients:

3 - 4 cherry tomatoes
3 - 4 fresh mozzarella balls (bocconcini)
2 - 3 fresh basil leaves
1 tablespoon balsamic glaze (can be purchased at major grocery stores - popular brands include Bertolli, Monari, or Kraft)
Toothpicks

Instructions: