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Celebrate Freedom with Delicious, Nutritious Food!

June 28, 2012

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The Fourth of July brings about countless celebrations from coast-to-coast across the United States. During this festive time of year, we stop to think about America’s birthday, and give thanks for our freedom. Freedom comes in many forms, and we are so fortunate to have the freedom to choose delicious, nutritious foods to share with our friends and families!

Whip up one of these seasonal recipes with a hint of red, white, and blue, to share with guests at your home, or take to a friend’s house as a healthy contribution to a memorable summertime meal!

This recipe, by Integrative Nutrition graduate Dani Spies, is simple enough to be a crowd-pleaser, and tasty enough to be on the menu at your favorite restaurant.

Raw Summer Squash Salad with Feta and Tomatoes

Photo credit: Dani Spies


  • 4 cups thinly sliced summer squash
  • 1 cup halved cherry tomatoes
  • Juice of one lemon
  • 1 tbsp olive oil (plus a little extra for drizzling)
  • 2 oz feta cheese, crumbled (optional)
  • 10 basil leaves, rolled and sliced
  • Salt and pepper to taste


  1. Slice your squash as thin as you possibly can. If you have mandolin, this would be a great time to use it.
  2. Combine the squash, tomatoes, salt, and pepper in a large bowl and toss with lemon juice and olive oil.
  3. Gently mix in the feta and basil and finish with an extra drizzle of olive oil right before serving.

Makes 6 side servings (about ¾ cup each)

This next recipe comes from Faith Gorsky, the talented author of An Edible Mosaic.

Red & Blue(berry) Salsa 

Photo credit: Faith Gorsky

Ingredientsred and blueberry salsa

  • 1/2 c fresh blueberries, chopped
  • 1/2 c fresh blueberries, whole
  • 1/2 red bell pepper, seed and diced
  • 1/4 red onion, diced
  • 1 jalapeno pepper, seeded and minced (optional)
  • 3 TB fresh minced parsley
  • 2 TB fresh minced mint (optional)
  • 1 TB lemon juice
  • Pinch of salt


  1. In a bowl, stir together all ingredients for the salsa
  2. Refrigerate until ready to use (you can make this up to 1 day in advance but if you do so, it’s recommended to wait until right before you serve it to add the fresh minced herbs)

Here are some additional seasonal Fourth of July recipes: 

Deviled Eggs with Hummus
Watermelon, Tomato, and Feta Salad
Fresh Corn, Tomato, Avocado, Black Bean Salad
Grilled Summer Vegetables
Vegan Blueberry Crumble

Do you have a favorite recipe for Independence Day? Please feel free to share a link in the comments section below!