Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. She earned her Master of Science in Public Health Nutrition from the University of Tennessee and has a research background in maternal and child health nutrition and public health, as well as a Certificate of Training in Obesity Interventions from the Commission on Dietetic Registration. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.
4 Small Plates for the Fourth of July
2 min read
It’s no Fourth of July celebration without fireworks, celebrations and food. The National Retail Federation reports that Americans spent around $7.7 billion on food last year to observe Independence Day, and the top food was hot dogs. Although it is fine to indulge in hot dogs and chips, it is important to ensure there are also healthy options available on the spread. From grilled sliders to a refreshing dessert, we’ve got you covered with four small plates to serve:
If you’re firing up the grill this Fourth of July, try these savory sliders with jicama slaw. Tender and juicy chicken thighs are marinated in a zesty buffalo sauce and paired with a refreshing and crunchy jicama cole slaw.
This colorful appetizer is full of flavor and nutrients. The creamy and light ricotta is contrasted with flavor-bursting roasted cherry tomatoes and herbs. This dish comes together in 30 minutes or less and requires no complicated tools or ingredients.
If you’re in charge of making a side dish for Independence Day, this is an easy and crowd-pleasing pasta salad for all ages. This nutrient-packed salad has crunch, tanginess and balance from a wide array of veggies, Italian vinaigrette and parmesan. The best part? It goes well with all things grilled like chicken, steak and veggies.
Patriotic Watermelon Wedges
Bursting with vibrant colors and juicy sweetness, this dessert is the perfect way to cool down on a hot summer day while enjoying the festivities. Made up of about 92% water, watermelon as dessert doubles as a source of hydration. Here’s how you put together this nourishing dessert:
- Slice a whole watermelon into 1-inch slices, then wedge the slices like a pizza. Remove the peel and place a popsicle stick into the bottom of each slice.
- Lay watermelon wedges on a serving plate and drizzle with 5% fat vanilla Greek yogurt. Scatter halved blueberries, flat side down on the yogurt drizzle. Top with shredded mint leaves if desired.
- Place in the refrigerator for at least 30 minutes to allow the fruit to chill.
Photo credit: BCBSM/Getty Images
