You’ve been working hard all summer…following your healthy eating plan, hitting the gym, taking the stairs and parking further away to get those steps in. It’s our nation’s birthday and cause for celebration. It’s a day that’s synonymous with barbequing, Frisbee, sunshine and lots of smiles.


So, to help you celebrate without breaking the calorie bank, try cooking up this healthier take on the traditional 4th of July meal for your friends and family. The chili is low-fat and packed full of flavor. Add it to your hot dog or enjoy it in a bowl without the bun.  The red, white, and blue mocktail can be enjoyed by kids and adults alike, or for the 21+ crowd, combined with an ounce of rum for a low-calorie cocktail. Finish the day with our delightful strawberry bars that will taste especially good once the sun has set and the fireworks show is in full swing.


Happy July 4th!


Turkey Chili Batch

2 teaspoons olive oil

1 yellow onion, chopped

3 garlic cloves, minced

1 pound extra lean ground turkey or chicken

4 tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon dried oregano

¼ teaspoon cayenne pepper

½ teaspoon salt

1 (28-ounce) can diced tomatoes or crushed tomatoes

1 (15-ounce) can dark red kidney beans

1 (15-ounce) can sweet corn, rinsed and drained

1 package low fat cheddar cheese (for topping)


 turkey chili


Turkey Chili Directions

Drizzle the olive oil into a pan over medium heat. Combine the ground turkey or chicken in the pan with the chopped onion and minced garlic. Stir occasionally until the meat is thoroughly cooked through. Transfer the meat mixture into a large pot. Add the rest of the ingredients into the pan (except for the cheddar cheese) and stir well. Simmer for about 30 minutes or longer if desired. When ready to serve, ladle one scoop of turkey chili onto your hot dog and garnish with low-fat cheddar cheese.



Chili Dogs

1 package low-fat turkey or chicken dogs

1 package hot dog buns


turkey chili hot dog 


Festive Mocktail

2 ounces lite cranberry juice

4 ounces club soda

1 tablespoon blue cotton candy syrup

1 lime wedge

Fresh strawberry and blueberry garnish


 festive healthy mocktail


Festive Mocktail Directions

Fill your glass with ice, then add the blue cotton candy syrup. Next, add the cranberry juice, club soda, and squeeze of lime. Gently mix and garnish with fresh strawberries and blueberries.



Strawberry Bars

2 low-fat graham crackers

½ cup Cool Whip®

¼ cup chopped strawberries


strawberry dream bar


Strawberry Bars Directions

Combine the strawberries and the Cool Whip® in a large bowl and mix well. If it’s warm in your kitchen, you might need to place the mixture back in the fridge or freezer for a few minutes to firm up. Spread the Cool Whip® with strawberries onto a graham cracker and then top with another graham cracker and serve.