• Autumn Bates, CCN, MS

3 Healthy and Simple 4th of July Recipes [Full Menu!]

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We're one week into the 6 Week Summer Intermittent Fasting Challenge!


If you haven't already joined in, head over HERE for the details!


Usually, our Summer Challenge starts after 4th of July. But this year with the holiday taking place during week 2 of our Challenge, I decided to create a full Challenge approved 4th of July menu for you!


These recipes are simple, friends and family approved AND fit perfectly into your Summer Challenge guidelines!


Scroll down for my healthy and simple 4th of July menu!


healthy 4th of july recipes

*Note: if you are severely carb sensitive, you might want to skip the grilled corn recipe.


Basil Garlic Grilled Corn

Serves 4

Ingredients:

  • 4 small whole corn on the cob (leave the husk ON but remove the silks)

  • 12-16 basil leaves

  • 1 garlic clove, chopped in half

  • 1-2 Tbsp. butter (can also use coconut oil or ghee)

  1. Preheat grill to medium heat.

  2. Peel back the husks (while still keeping them attached) and rub garlic all over each corn (rub using the cut side).

  3. Next, rub the outside of each corn with butter (or coconut oil or ghee).

  4. Gently press 3-4 large basil leaves (or 8-10 small ones) on each corn and fold the husks back over the corn.

  5. Place cobs on the grill and cook for 15-20 minutes, turning the corn occasionally.

  6. Serve!


healthy 4th of july recipes

Cauliflower Potato Salad

Featured from the "Autumn's Nerdy Kitchen" Cookbook!

Serves 4

Ingredients:

  • 1 medium/large cauliflower, chopped into bite sized pieces

  • 4 hard boiled eggs, peeled and roughly chopped (or 1 cup chickpeas if making it vegan)

  • 1/2 cup red onion, diced

  • 2 celery stalks, diced

  • 3 Tbsp. mayo or plain dairy-free yogurt if making it vegan

  • 2 Tbsp. dijon mustard

  • 1 tsp. paprika

  • pinch of cayenne

  • sea salt

1. Bring a large pot filled halfway with water to a boil. Add the chopped cauliflower and boil for 2 minutes. Carefully drain and remove cauliflower and transfer to a medium sized bowl.

2. Add the hard boiled eggs (or chickpeas), red onion, celery, mayo (or dairy-free yogurt), dijon mustard, paprika, cayenne and a pinch of sea salt to the cauliflower bowl. Toss until well combined.


Bangers n' Kraut with Buttery Onions

Serves 4

Ingredients:

  • 4 bratwursts or sausage of choice

  • 1 yellow or white onion, thinly sliced

  • 1 Tbsp. butter (or other fat of choice)

  • sea salt

  • sauerkraut

  • mustard

  1. Place the brats or sausage of choice on a grill preheated to medium heat. Grill for about 15 minutes or until sausage is fully cooked.

  2. While the sausage is cooking, preheat a large pan to medium heat. Add the onions, butter and a heavy pinch of sea salt. Sauté every few minutes and cook until onions are soft and brown (between 15-30 minutes).

  3. Serve grilled sausage with sauerkraut, buttery onions and mustard.


Don't miss out on the 6 Week Summer Intermittent Fasting Challenge! Head over HERE for the deets on how to join in and start feeling GOOD again!


❤️ Autumn

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