Happy 4th! Fun American food usually means a burger and fries on the menu. Change it up a bit with fresh salmon and sweet potato/zucchini fries to boost your omega-3 intake and vitamin profile! See below for tantalizing recipes the whole family can enjoy!
Starting with Dessert – Fruity 4th Popsicles
Have a side..or two – Sweet potato fries & Zucchini fries
Main dish – fresh salmon with avocado mango topping
Fruit Fun 4th Popsicles!
What you’ll need:
- 8 strawberries
- 1 cup blueberries
- lemonade or coconut water
- knife or star cookie cutters
- popsicle molds
Directions:
- Cut off stems of strawberries. Rotate and check each one, soak and agitate in soapy water. Wash each one under a steady stream of water. Slice lengthwise or make star shapes with cookie cutters.
- Wash blueberries thoroughly under running water.
- Place cut strawberries and blueberries into popsicle molds, pour in enough lemonade or coconut water to cover the fruit and insert popsicle stick. Freeze about 1-2 hours and enjoy!
(recipe adapted from www.diethood.com & www.lunchboxdad.com; photo courtesy of www.simplemomblog.com)
Sweet Potato Fries
What you’ll need:
- 2 large sweet potatoes, peeled and sliced into fries
- 1-2 tbsp olive oil
- 2 tsp curry powder
- ½ tsp garlic powder
- ½ tsp salt
Directions:
- Preheat oven to 400F and grease a baking sheet.
- Soak the cut fries in water for around 45 minutes. Drain and pat dry.
- Toss the fries with the oil or oil spray in a large bowl. Add all other ingredients and mix well.
- Spread the fries on the baking sheet. Bake 25-30 minutes, turning halfway through. (recipe adapted from www.chocolatecoveredkatie.com)
Zucchini Fries
What you’ll need:
- 3 medium zucchinis, sliced into fries
- 2 large egg whites
- 1/2 cup whole wheat bread crumbs
- 1/4 tsp dried basil
- pinch of dried oregano
- 1/4 tsp garlic powder
- salt and pepper to taste
Directions
- Preheat oven to 425°. Spray a baking sheet with cooking spray, set aside.
- In a small bowl beat egg whites with a fork until frothy. Mix together breadcrumbs, basil, oregano, and garlic powder on a plate.
- Dip the zucchini in the egg whites and then into the bread crumb mixture making sure all sides get coated well. Place fries on the prepared baking sheet.
- Bake for about 20 minutes or until golden brown and a little crispy, turning halfway
(recipe adapted from www.twopeasandtheirpod.com)
Salmon with Avocado mango salsa
What you’ll need:
Salsa
- 1 avocado, diced
- 1 mango, diced
- 2 tbsp red onions, peeled, washed, and minced
- 2 peppers (red, yellow or orange), washed and diced
- 1 tsp fresh lime juice
Salmon
- 2-4 salmon fillets
- extra virgin olive oil
- salt and pepper to taste
Directions:
- Brush both sides of salmon with olive oil and top with salt and pepper before placing on grill or in oven.
- While salmon is cooking, mix together all salsa ingredients.
- Cook until flaky.
- Serve each salmon fillet with your desired amount of salsa, on a bun or without!
(recipe and picture courtesy of www.thefirstyearblog.com)
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