Red, White and Blue Healthy Recipes

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Happy 4th of July!


Thank you to everyone who has fought and those who continue to fight for the Freedom we enjoy each and every day!


July is one of my Favorite months. Time for BBQ’s, friends and family. I love going to the park to watch the fireworks with my family.  It’s also my birthday month. With all the parties and party food, it can be hard to stick with our goals. I am always on the hunt for fun healthy dishes everyone will enjoy. It is so much fun to bring a healthy dish to a party that no one realizes it healthy! =)  I have some delicious and fun red, white and blue recipes for you. These recipes are delicious and will help you stay on track with your goals.


Red, White, and Blue Salad

Supper Salad logo


spinach salad topped with strawberries, blueberries and pine nuts

Red White and Blue Salad

  • Author: Kristin McConnell
  • Prep Time: 5
  • Total Time: 5
  • Yield: 4-6
  • Category: Salad


1 bag Spinach {or Fresh from your garden}

1 bag Mixed green

1-2 cups Strawberries

1 cup Blueberries

1/4 cup Pine Nuts

2 Green Onions

Enjoy with a Balsamic Vinaigrette



Mix all ingredients in a large bowl. Enjoy!


  • Serving Size: 1/4 of recipe
  • Calories: 104
  • Sugar: 7.3
  • Sodium: 85.6
  • Fat: 5.1
  • Saturated Fat: .4
  • Trans Fat: 0
  • Carbohydrates: 12.1
  • Fiber: 3.1
  • Protein: 2.4
  • Cholesterol: 0

Keywords: whole 30, paleo, gluten free, keto, fourth of july, red white and blue, strawberry, blueberry, pine nuts, fruit salad, spinach salad, bbq, mixed greens

Red, White and Blue Kabobs Watermelon Fruit basket

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Red, White and Blue Kabobs Watermelon Fruit basket

Red, White and Blue Kabobs Watermelon Fruit basket

  • Author: Kristin McConnell



  • Watermelon
  • Strawberries
  • Blueberries
  • Bananas
  • Skewers



Cut watermelon in half. Put fruit on skewers in a fun pattern. Stab skewers into the cut watermelon.

Red, white and Blue Smoothies

Red White and Blue Smoothie

Red White and Blue Smoothie

Red, white and Blue Smoothies

  • Author: Kristin McConnell


For the red layer –
  • 1 cup of  Almond Milk
  • 1/2 banana
  • 1 cup of frozen raspberries


For the White Layer

  • 1 Cup of  Almond Coconut Blend
  • 1/4 banana


For the Blue Layer-

  • 1 cup of  Almond Milk
  • 1/4 banana
  • 1 cup of frozen blueberries


  • make each layer separately
  • pour milk
  • add banana
  • and frozen fruit
  • blend
  • pour into a glass and freeze for 30 minutes
  • repeat for each layer


      I hope you have a wonderful 4th of July weekend!! What are your favorite 4th of July traditions? I would love to hear from you. Leave a comment below with your favorite 4th of July memory or favorite recipe.


      About Kristin McConnell

      Hi! I'm a Proud Mama ???? Married to my best friend. I'm a Certified Fitness & ? Nutrition Trainer. Living in Colorado! Helping others live a Happy, Healthy & Strong ??

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