A Day of Red and White: Nutritious Canada Day Feast

I'm thrilled to share this delicious, nutritious, and decidedly patriotic food post with you, just in time for Canada Day. This year, we’re embracing the red and white of our beloved flag in a series of fun and easy recipes that not only taste amazing, but also add a pop of color to your celebrations. So grab your apron, because we’re about to whip up some “oh-so-Canadian” cuisine!

Breakfast

Kickstart your Canada Day morning with these kid friendly Canadian Flag Pancakes. To add a fun Canada Day twist, create your own flag with a stack of pancakes using a few creative toppings.

Instructions: Prepare your pancakes, then layer them with slices of fresh strawberries and a dollop of greek yogurt to create a red and a white theme. Drizzle with some oh-so Canadian maple syrup and enjoy!

The vitamin C in strawberries boosts immunity and skin health. Greek yogurt and cottage cheese is packed with protein and probiotics, promoting gut health. Maple syrup, in moderation, is a natural sweetener that provides manganese and zinc. The result is a balanced, energy boosting breakfast to start your festive day!

Snacks 

Baked Beet Chips and Greek Yogurt Dip

For your midday snack, or bringing a snack to a barbecue, how about some red and white themed baked beet chips with a tangy greek yogurt dip? A healthier alternative to traditional chips, beets are full of fiber, potassium, and vitamin C. Paired with a protein rich greek yogurt dip, this snack will keep you satisfied.

Red and White Caprese Skewers

Sticking to our snack theme, here is another meal that is already red and white nature.

These skewers are not only a delicious and eye-catching appetizer, but also packed with nutrition. Cherry tomatoes are a great source of vitamins A and C, and potassium. Mozzarella balls, made from whole milk, are an excellent source of high quality protein and calcium, vital for bone health. Fresh basil leaves contribute significant amounts of vitamin K, they also have antioxidants and anti-inflammatory properties.

Watermelon and Feta Skewers

Similar to the caprese skewers, this is a snack that already has those lovely Canadian colors.

Red and White Popcorn

This snack is not only festive and fun, but also somewhat healthier than traditional popcorn treats.

Main Dishes

Grilled Chicken with Strawberry Salsa

Grilled chicken:

4 boneless, skinless chicken breasts

1 tablespoon olive oil

Salt and pepper to taste

Preheat grill to medium heat

Rub chicken breasts with olive oil, salt and pepper

Grill chicken for ~6-7 minutes on each side, or until internal temperature reaches 165°F (74°C).

Let chicken rest for a few minutes before serving

Strawberry Salsa:

Serve the grilled chicken with a generous scoop of strawberry salsa on top

Maple Bacon Burgers

Get ready for your Canada Day BBQ with these oh so canadian burgers

Burger patties

Maple Syrup 

Bacon

Whole Grain buns

Toppings of choice

Grill burgers to your liking, basting them with a bit of maple syrup during the last minute of cooking

Grill the bacon until crispy

Serve burgers on whole grain buns, topped with crispy bacon and other desired toppings, and embrace the flavours of a Canadian burger!

Poutine Hot Dogs

Hot Dogs

Hot dog buns

Cheese curds

Low sodium gravy

Chopped green onions for garnish

Grill the hot dogs to your liking

Warm the gravy in a saucepan or microwave

Place grilled hot dogs in the buns, top with cheese curds, and drizzle with the warmed gravy

Garnish with chopped green onions 

Red and White Bruschetta Flatbread

This is one of my personal favourite flavour combos!

Dessert Time!

Chocolate and Strawberry Yogurt Bark

For a refreshing treat in the summertime heat, bringing out our nation's colors here is a quick, easy, and make ahead dessert you can bring out to satisfy that sweet tooth, and are naturally gluten free.

Red and White Popsicles

This dessert is not only festive and fun, but also uses simple, fresh, and healthy ingredients.

Bevvies 

Red and White Sangria Pitcher

1 bottle of your favorite low sugar white wine (a dry white such as Sauvignon Blanc, Chardonnay, or a German Riesling)

1 cup fresh strawberries

1 cup fresh raspberries

1 cup watermelon

ice cubes

Combine the wine, sliced strawberries, raspberries, and watermelon in a large pitcher. Stir gently and allow to chill in the fridge for at least 1 hour to allow the flavors to meld together. Serve over ice

For a non-alcoholic version, substitute the wine for sparkling water!

Maple Old Fashioned

2 oz bourbon

1 oz maple syrup

2 dashes of bitters

1 piece of orange peel

1 maraschino cherry

Combine bourbon, syrup, and bitters in a large glass and stir. Fill a different glass with large ice cubes and pour the cocktail over top. Rub orange peel (orange side down) on rim of glass then drop into cocktail. Enjoy!

Remember to enjoy these healthier cocktail options responsibly.

Healthy eating is not about strict dietary limitations, but rather it is about fuelling your body with the right kinds of food in the right amounts. Balance is the key to a healthy lifestyle, so don't be afraid to enjoy some treats as part of your overall celebration. Enjoy your Canada Day, and try not to stress too much! I wish you a festive and fun-filled day!