Independence Day is almost here and for many of us, that means celebrating with friends, family, fireworks, and usually lots of food. How to stay healthy with so many tempting treats around? It’s all about finding balance.
In this month’s video, you’ll find strategies for finding equilibrium between celebratory indulgence and overall well-being. Sabrina Black, our Well-being Program Manager, also shares a delicious salad recipe that’s easy to prepare and great to take to a holiday cookout.
About the recipe: This berry spinach salad is perfectly dressed for the 4th of July because it’s packed with juicy strawberries, red raspberries, red onion, blueberries, and white feta cheese. All of this goodness is laid on a bed of spinach, with the crunch of pecans, and topped with a sweet and tangy raspberry vinaigrette. This summer salad will have you giving “three cheers for the red, white, and blue” this Independence Day.
Full recipe and tips below.
“Red, White, and Blue” Berry Spinach Salad
Ingredients
- 6 cups baby spinach
- 1 cup strawberries, halved
- ½ cup raspberries
- ½ cup blueberries
- ⅓ cup feta, crumbled
- ⅓ cup red onion, thinly sliced
- ¼ cup pecans, roughly chopped
- Raspberry vinaigrette
Instructions
- Add all dry ingredients to a large mixing bowl and toss.
- Add salad dressing to lightly coat the salad mixture.
- Plate and serve with more pecans and feta crumbles on top.
Serves about 4.
5 tips for a fun, balanced 4th of July
- Plan your indulgences ahead of time. For a health-conscious approach, decide in advance what you’re going to indulge in and where you can make healthier choices.
- Supply the healthier options yourself. This ensures that there are foods that support your health goals.
- Plan fun activities. Consider things you enjoyed as a kid—like lawn games, water balloon fights, or playing in sprinklers. Maybe sidewalk chalk for some hopscotch or simple art. These will help you prioritize social connection and a little bit of movement.
- Drink plenty of water. Staying hydrated is especially important if you’ll be spending the majority of the day out in the sun.
- Don’t overthink it. Give yourself the freedom to be a little indulgent. When all is said and done, it’s one day. Of course, if you are living with a chronic health condition, be mindful of your personal restrictions to keep yourself safe.
Thank you. We hope you enjoy the recipe and tips!
Please share this recipe with a friend or family member. We’d also love your feedback. If you try this recipe, please use the comments section below to let us know what you thought and share any tips you have.