An Easy & Healthy Fourth of July Recipe
Hello! Happy Summer! The sunshine and warmth finally arrived here in Oregon! Right in time for summer barbeques and beach trips. 😎 And with the beginning of summer here in the U.S. comes 4th of July! On this day, a lot of people indulge in meat, potatoes and alcohol. So I figured it’d be nice to have a little nutrition thrown into the July 4th party lineup with an easy red, white and blue dessert made from just three types of fruit! It’s “patriotic”, healthy, quick and simple. Leaving you with more time to blow stuff up, which is another fourth of July pastime here in America. 🤷♀️🎆
What is a Traditional 4th of July Meal?
Millions of Americans partake in the consumption of grilled burgers, steaks, ribs and hot dogs on the 4th of July. Other fan favorites include potato salad, coleslaw, corn on the cob, and good old apple pie. But is that what the folks back in 1776 ate after they adopted the Declaration of Independence? We can’t know for sure, but I’ll bet you they weren’t standing around a barbeque full of hot dogs and burgers cracking open a cold beer. Although, according to the Smithsonian, the “Founders” drank three times as much alcohol as present-day Americans. And their drinks of choice did include beer. So maybe we haven’t fallen that far away from “tradition”?
How to Peel and Cut Dragon Fruit
Dragon fruit is native to Central and South America and it is a gorgeous pink color on the outside. There are different varieties of dragon fruit and while the one I used is white with tiny black seeds on the inside, some reveal a deep red color inside. The easiest way I found to peel dragon fruit is similar to a mango. First, cut the dragon fruit in half lengthwise. Then use a large metal spoon to gently scoop around the inside to remove it from the inner side of the skin. It will all come out in one big piece, then you can slice it up. I chose to use a small star cookie cutter to add to the whole festive flair of this fruit platter.
What Should I Bring to a 4th of July Cookout?
Listen, if you’re headed to a fourth of July barbeque this year, don’t be the person who brings the third potato salad to the party. This is a chance to be unique, original and creative. And what’s more fun than strawberries, dragon fruit and blueberries as a healthy 4th of July recipe for a crowd of hungry Americans? The colors of the fruit create an epic yet easy red, white and blue dessert. Plus, all you need to do is wash the fruit, peel and cut the dragon fruit, and arrange it on a plate. Or just throw it all in a bowl, it’ll still look and taste amazing!
If you’re looking to impress everyone else at the cookout, this dish is it. Folks will be so grateful for something light, sweet and healthy to munch on! Plus you can easily double or triple this recipe by simply adding more of each fruit. But I know, I know, fruit isn’t the most exciting party food. So if you’re really looking to take your 4th of July dessert game up a couple notches, show up to the barbeque with a secret American flag cake! It’s a cake inside another cake!
Easy Red, White & Blue Dessert
- 8 ounces strawberries
- 6 ounces blueberries
- 1 medium dragon fruit
- Wash the strawberries and blueberries. Cut off the green tops from the strawberries and slice them in half length-wise.
- Cut the dragon fruit in half lengthwise, then use a large metal spoon to scoop out the white fruit from inside. Slice each half of the fruit lengthwise into 3 -5 five pieces. Then use a star-shaped cookie cutter to cut out stars (optional).
- Arrange all the fruit on a platter or a bowl and serve up. Enjoy!