Looking for a fun and festive way to celebrate Memorial Day without sabotaging your healthy eating goals? Look no further! We have some tasty and nutritious recipes perfect for your red, white, and blue Memorial Day menu.
Watermelon and Feta Salad
Ingredients:
4 cups cubed watermelon
1/2 cup crumbled feta cheese
1/4 cup chopped fresh mint
1/4 cup chopped red onion
2 tablespoons olive oil
2 tablespoons balsamic vinegar
Salt and pepper to taste
Instructions:
- In a large bowl, combine the watermelon, feta cheese, mint, and red onion.
- In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
- Drizzle the dressing over the watermelon salad and toss to combine.
- Serve chilled.
Calories per serving: 110
Serving size: 1 cup
Recipe makes 4 servings
Berry and Yogurt Parfait
Ingredients:
1 cup plain Greek yogurt
1/2 cup blueberries
1/2 cup blackberries
1/2 cup purple grapes
1/4 cup granola
Instructions:
- In a small bowl, mix together the yogurt and a handful of the blueberries and blackberries.
- In a glass, layer the yogurt mixture, remaining berries, and granola.
- Repeat layers until the glass is full.
- Serve chilled.
Calories per serving: 180
Serving size: 1 cup
Recipe makes 2 servings
Red, White, and Blue Fruit Salad
Ingredients:
2 cups cubed watermelon
1 cup sliced strawberries
1 cup blueberries
1 tablespoon honey
1 tablespoon fresh lime juice
1/4 teaspoon lime zest
Instructions:
- In a large bowl, combine the watermelon, strawberries, and blueberries.
- In a small bowl, whisk together the honey, lime juice, and lime zest.
- Drizzle the dressing over the fruit salad and toss to combine.
- Serve chilled.
Calories per serving: 70
Serving size: 1 cup
Recipe makes 6 servings
Red, White, and Blue Caprese Salad
Ingredients:
1 pint cherry tomatoes, halved
1 pint fresh blueberries
8 ounces fresh mozzarella, cut into bite-sized pieces
2 cups arugula
1/4 cup balsamic vinegar
2 tablespoons olive oil
Salt and pepper, to taste
Instructions:
- In a large bowl, combine the cherry tomatoes, blueberries, mozzarella, and arugula.
- In a small bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper.
- Drizzle the dressing over the salad and toss to coat.
- Serve immediately.
Calories per serving: 150
Serving size: 1 cup
Recipe makes 6 servings
Red, White, and Blue Quinoa Salad
Ingredients:
1 cup quinoa, rinsed
2 cups water
1/4 cup red onion, diced
1/2 cup cherry tomatoes, halved
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
1/4 cup fresh basil, chopped
1/4 cup olive oil
2 tablespoons balsamic vinegar
Salt and pepper, to taste
1/2 cup blueberries
Instructions:
- In s medium saucepan, combine quinoa and water and bring to a boil. Reduce heat to low and simmer until all the water is absorbed, about 15 minutes.
- In a large bowl, combine cooked quinoa, red onion, cherry tomatoes, feta cheese, parsley, and basil.
- In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
- Pour the dressing over the quinoa mixture and toss to combine.
- Gently fold in the blueberries.
- Chill the salad in the refrigerator for at least 30 minutes before serving.
Calories per serving: 135
Serving size: 1/2 cup
Recipe makes 8 servings
Each recipe has only 70-180 calories, so you can enjoy delicious treats without feeling guilty or compromising your health goals. Your taste buds and waistline will both appreciate it.
Have a happy Memorial Day!
Amanda Herlocker MS, RDN, LDN, Owner of The Queen City Dietitian, LLC and Co-Author of Nutrition Focus at ModernWeigh
