Festive, Kid-Friendly Recipes for the 4th of July!
On the hunt for some 4th of July Recipes for Kids?
July 4th weekend is right around the corner! If you’re looking for some fun 4th of July recipes for kids that taste like summer, check out this amazing round-up.
All of these healthy recipes are created by some of my favorite registered dietitians.
There is something for everyone, including gluten-free options, vegan and vegetarian foods, dairy-free recipes, healthier versions of traditional favorites, classic summer treats, and patriotic recipes to help celebrate Independence Day.
None contain artificial food coloring and most are lower in sugar and/or sweetened only with fruit to help lower added sugar intake.
If you have picky eaters, food themes like “4th of July recipes for kids” can help! Have you ever noticed how excited kids become around holidays and events when the decorations come out and it’s time to celebrate?
Taking advantage of the excitement of a holiday theme can help make the process of introducing kids to new foods fun, which in turn helps make these experiences more positive and successful.
Repeatedly exposing kids to foods helps build acceptance of and comfort around new foods. Some kids need to see, taste, touch, squish, and experience foods a few times before eating them, so that they can decide for themselves whether to eat them the next time they are offered, and the next and the next.
Don’t forget that exposure to a new food doesn’t have to mean eating it! Just seeing, touching, playing with, licking, or smelling a food also count as food exposures that when repeated over time, increase the likelihood that a child will accept that food.
If you're interested in learning more about picky eating, picky eating support, and tools to overcome picky eating, check out this blog post.
In the meantime, enjoy the holiday weekend ahead with your kids. I hope you get to enjoy all the meals you have together!
Lemonberry No-Bake Cheesecake
Lighter than traditional cheesecake, varied in texture, and bursting with the goodness of fruit, this Lemonberry No-Bake Cheesecake is an easy patriotic treat to make and decorate with kids in the shape of the American flag (see photo above). Tastes amazing garnished with whipped cream.
Easy Greek Yogurt Fruit Dip
“This easy yogurt fruit dip recipe is perfect for healthy snacking and is made with only five ingredients. Flavored with orange and honey, this Greek yogurt dip is perfectly sweet and creamy. Such a fun and tasty way to eat the rainbow! Gluten-free and vegetarian.” Created by registered dietitian, Elysia of Haute & Healthy Living.
Scrumptious Strawberry Sorbet
"Here is your step-by step guide to making strawberry sorbet. This is a super-easy light dessert - perfect for a July party. You can make it dairy-free and vegan also. Now, you have an inexpensive and tasty, fresh, nutritious dessert. Or snack. Or eat anytime food: because it is mainly just fruit!” This gem was created by registered dietitian, Melissa Traub.
Fruit Pizza with Oat & Almond Butter Crust
“This show-stopping fruit pizza is fresh, beautiful and slightly more wholesome than traditional recipes that call for a sugar cookie crust. It’s simple, but worthy of a special occasion table. Get creative with your fruit topping and arrangement!” Fourth of July recipe by registered dietitian, Leanne Ray of Healthy(ish) Appetite.
Chili Lime Watermelon Fries
“If you’ve ever had any fruit salsa, you know that sweet fruit + spice is a surprisingly delicious combination. And if you are obsessed with watermelon like me, you will love these Chili Lime Watermelon Fries! A spicy seasoning adds just a little kick to complement the sweetness and completely transform the watermelon.” This amazing patriotic snack was created by registered dietitian, Kelsey Sackman.
Simple Watermelon, Cucumber and Mint Salad
“This colorful watermelon, cucumber, and mint salad is quick and easy to make and fun for kids to help out. You can make bite sizes of these watermelon moons using circle cutters! A simple dressing of fresh lemon juice and olive oil makes the sweetness from the watermelon pop. Thinly sliced Japanese cucumber adds a natural subtle saltiness that complements the mint and watermelon perfectly.” Recipe created by registered dietitian, Cindy Chou.
Gluten-Free Fruit Pizza
“This Gluten Free Fruit Pizza with Greek Yogurt Frosting and an almond flour crust is a perfect healthy fruit pizza recipe, great for a 4th of July treat, snack or fruit dessert. The almond flour crust is gluten-free and topped with fresh fruit and a chocolate peanut butter frosting, making for a delicious gluten free dessert pizza.” Created by registered dietitian, Sarah Schlichter.
Fruity Fro-Yo Mini Tarts
“Fruity Fro-Yo Mini Tarts are made with strawberries and blueberries and a Greek yogurt filling sweetened only by fruit. The filling sits atop a Graham cracker crust. Unlike most Graham cracker crusts, this recipe uses Canola oil instead of butter to significantly reduce the saturated fat content.” Created by registered dietitian, Colleen Woods of Zest Nutrition.
3 Ways to Make Homemade Ice Cream
Homemade chocolate ice cream, three ways! One more traditional option for those who can tolerate lactose, have no nutrition concerns, and have an ice cream maker - another that is a lactose-free, dairy-free, vegan version with deep chocolate flavor, and a Chocolate Banana ‘Nice Cream,’ sweetened only with fruit.” Created by registered dietitian, Colleen Woods of Zest Nutrition.
No-Bake Vegan Lemon Berry Cheesecake Cups
“These mini no-bake vegan lemon berry cheesecake cups are the perfect little red, white and blue treat for cheesecake lovers who are looking for a healthier lower sugar and dairy-free option. Whip up a batch of these cups to store in the freezer as a snack or treat for those summer (think Fourth of July) celebrations. They are Paleo, gluten-free, dairy-free & vegan.” Created by registered dietitian, Elysia of Haute & Healthy Living.
For tips on feeding selective eaters, grab my FREE guide to reducing picky eating, and if you are looking for help navigating picky eating behaviors in your toddlers, preschoolers, and school age kiddos, check out my online course, Solve Picky Eating, a self-paced set of 12 modules that are delivered quickly in 5-15 minute videos.
And if you're looking for personalized nutrition support for yourself, your babies and/or your kids, I am currently accepting new clients in my virtual private practice. Looking forward to meeting you online…