Healthy treats to celebrate July 4th

Courtesy: WEAU 13 News
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EAU CLAIRE, Wis. (WEAU) -- Hard to believe, but in less than 4 weeks, we'll be celebrating the 4th of July - and it's never too early to think about ways to stay healthy during the holidays. Many traditional recipes can be made healthy and still tasty, including 4th of July themed recipes, using colorful fruits and vegetables.

Katie Johnson, Nutrition Educator of Mayo Clinic Health System joined Hello Wisconsin to share a few ideas.

Recipe: Grape Salad
1 (8oz) package cream cheese
1 cup plain Greek yogurt
1/3 cup sugar
2 teaspoons vanilla extract
2lb red grapes
2lb green grapes
3 tablespoons brown sugar (optional)
3 tablespoons chopped pecans

Hand mixer
Large mixing bowl
Spatula or mixing spoon

1. Rinse all grapes and take them off of the stems.
2. In a large bowl, beat the cream cheese, sour cream, sugar and vanilla until blended with a hand mixer. Add grapes and toss to coat.
3. Transfer to a serving bowl. Cover and refrigerate until serving. Sprinkle with brown sugar and pecans just before serving. Yield: 21-24 servings.

Recipe: Red, white and blue parfait
Source: "Fix-It and Enjoy-It! Healthy Cookbook"
Serves 4
1 pint fresh strawberries, sliced
1 1/2 cups fresh blueberries
Creamy filling
1 cup low-fat, artificially sweetened vanilla yogurt
1/4 cup fat-free cream cheese, softened
1 teaspoon honey
Make creamy filling by placing yogurt, cream cheese and honey into bowl and beating until fluffy.
Assemble parfaits by placing 1/3 cup strawberries in each parfait glass. Top each with 3 tablespoons of creamy filling, then 1/4 cup blueberries. Garnish each by dividing remaining topping. Chill until ready to serve.
Nutritional analysis per serving
Serving size :1 parfait glass
Calories 129
Total fat 1 g
Saturated fat 0.5 g
Total fat Trace
Monounsaturated fat 0.3 g
Cholesterol 5 mg
Sodium 144 mg
Total carbohydrate 24 g
Dietary fiber 3 g
Sugars 1 g
Protein 6 g

Recipe: Grilled Turkey Burger
Serves 4
1 pound ground turkey breast
1/4 cup dried bread crumbs
1/4 cup chopped onion
2 tablespoons fresh parsley, chopped
1 1/2 tablespoons Worcestershire sauce
1 teaspoon Tabasco (hot) sauce
4 whole-grain buns
4 slices tomato
4 slices red onion
2 Bibb lettuce leaves, halved
4 tablespoons ketchup
Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.

Nutritional analysis per serving
Serving size :1 prepared burger
Total carbohydrate 28 g
Dietary fiber 3 g
Sodium 484 mg
Saturated fat 1 g
Total fat 4 g
Trans fat 0 g
Cholesterol 45 mg
Protein 36 g
Monounsaturated fat 1 g
Calories 292
Sugars 0 g

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