Celebrate the 4th of July with Food!

June 30th, 2016 by Live Well Omaha Kids

The Fourth of July is a time to celebrate the United States and what better way than with food? Since food is a large part of American culture, incorporating red, white, and blue foods into your celebrations is a festive and delicious way to enjoy the holiday.

When it comes to red, white, and blue foods, there are many options. Berries are nature’s little gem as they come in a variety of colors and pack a powerful nutrition punch. High in fiber and vitamin C along with many other nutrients, berries are also red and blue making them a perfect part of Fourth of July celebrations.

July is also Berry Month drawing extra attention to the many varieties of berries including their colors, nutrients, and health benefits. Here are a few ideas to add berries to meals and snacks to celebrate our great nation all month long:

  • Smoothies – Throw in a handful of frozen blueberries for added nutrition
  • Oatmeal and yogurt – Stir berries into cereals for a natural hint of sweetness
  • Salads – Add a splash of color and great nutrition to any green or grain salad
  • Whole wheat pancakes and muffins – try berries in place of chocolate chips in baked recipes
  • Sandwiches – Try berries in place of jelly on a PBJ sandwiches

In addition to these great ideas, a Fourth of July favorite that is sure to please our kids and the children in us is Star Chips with Berry Salsa! The whole grain star chips are crisp from baking and the berry salsa adds the perfect amount of sweetness for any snack, side dish, or dessert. This recipe is also great since kids can help with mixing and smashing the berries as well as using a cookie cutter to cut the whole grain tortillas.

Photo from original recipe post at Like Mother, Like Daughter: http://lmld.org/2016/02/26/berry-salsa-and-cinnamon-chips/

Photo from original recipe post at Like Mother, Like Daughter.

Star Chips with Berry Salsa
Recipe from: Like Mother, Like Daughter

Salsa Ingredients:

  • ½ cup blueberries
  • ½ cup diced strawberries
  • ¾ cup raspberries
  • 1 tablespoon Splenda® Granulated
  • ½ tablespoon
  • lime juice

Cinnamon Chips Ingredients:

  • 5 whole grain flour tortillas
  • ½ cup Splenda® Granulated
  • ½ tablespoon ground cinnamon Directions


  1. Combine blueberries, strawberries, raspberries, Splenda® and lime juice in a medium sized bowl. Stir, smashing some of the berries to release the berry juices. Set aside.
  2. Preheat oven to 350 degrees.
  3. Cut whole grain tortillas into star shapes using a cookie cutter.
  4. Place on a cooking sheet. Spray with nonstick spray.
  5. Combine Splenda® and cinnamon in a small bowl. Sprinkle cinnamon mixture over the top of tortillas.
  6. Bake in oven for about 8 minutes until they start to turn golden on the edges and are crispy. Repeat with additional tortillas.
  7. Serve berry salsa with cinnamon chips and enjoy.

Happy Fourth of July!

Stephanie Stephanie Rupp, RDN, LD, LMNT

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About the Author:

Stephanie received her Bachelor of Science degree in dietetics from Iowa State University and completed her dietetic internship at the University of Wisconsin Hospital and Clinics.  She is currently working toward her Master’s degree in dietetics at the University of Nebraska – Lincoln. 

Stephanie provides creative and realistic ways to incorporate healthy eating practices for all lifestyles. With a passion for family meals and overall wellness, she has a wealth of information to help everyone from busy families with young children to older adults. Stephanie is also interested in integrative and functional medicine and practices a holistic, personalized approach to nutrition, health and healing.   Stephanie is a Produce for Better Health (PBH) 2015 Supermarket Dietitian of the Year and you can find her within the aisles at Family Fare Supermarkets helping customers live easier, healthier, happier lives.

Stephanie is a member of the Academy of Nutrition and Dietetics, the Nebraska Academy of Nutrition and Dietetics, and the Omaha District of the Nebraska Academy of Nutrition and Dietetics.

You can find Stephanie on Twitter at https://twitter.com/HometownRDN

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