July is a peak time for parties and cookouts and although most of us love a relaxing afternoon by the pool, preparing the appetizers, meals and desserts can be a headache! With hectic work schedules, never ending yard work and vacations, it’s hard to party plan and prepare an assortment of food for our guests. This being said, we’ve put together a few simple and quick recipe ideas of healthy foods that all of your friends, family and kids will enjoy!


Italian Grilled Chicken

2 pounds chicken, cut in strips

1-cup low-fat Italian salad dressing

Place the chicken in a large container. Pour the dressing over the chicken and allow it to marinade in the refrigerator for at least 6 hours. Cook the chicken on a grill.

Baked beans

½ pound turkey bacon

1 medium onion, chopped

¼ cup sugar

1/3 cup brown sugar

¼ cup ketchup

¼ cup barbecue sauce

2 Tablespoons cider vinegar

½ teaspoon black pepper

½ teaspoon chili pepper

1 16-ounce can yellow beans, rinsed and drained

1 16-ounce can kidney beans, rinse and drained

Preheat oven to 350°F. In a large skillet, cook bacon and onion until meat is done and onion is tender. Drain any fat. Combine all remaining ingredients except beans. Add to the meat mixture and mix well. Stir in beans. Place in a greased 2-½ quart casserole dish. Bake covered for 1 hour.


Corn on the cob

Spinach Salad With strawberries

For a light dressing, try using Raspberry Vinaigrette or Balsamic Vinaigrette

Grilled Vegetable Skewers:

Slice asparagus, mushrooms, peppers and onions into bite size pieces. Place in a medium sized bowl. Add cherry tomatoes and 8 ounces of teriyaki sauce to the bowl of vegetables. Allow vegetables to sit in sauce for about 10 minutes. Thread vegetables onto skewers. Place on grill over medium heat. Grill until vegetables are tender. 

Assorted Tray of Carrots, Celery and cucumbers

Use a Light Ranch Dressing or Hummus for dipping.


Whole Wheat Pasta Salad With Tomatoes and Cheese

2 medium tomatoes, chopped

½ cup Italian dressing

½ cup feta cheese (or whatever your favorite cheese may be)

1-pound box of whole-wheat pasta

Combine the tomatoes, dressing and cheese in a smaller container. Place in the refrigerator for at least 1 hour. Cook the pasta according to the package directions. Combine the cooked pasta and tomato mixture and serve.

Whole Grain Pita Chips with Salsa or Avocado


Blueberry and Watermelon Skewers

Sliced Apples (use a little bit of lemon juice to prevent browning)

Sweet Endings:

Pudding & Fruit Parfait

Follow package directions for 2, 4-ounce packages of dry instant vanilla pudding. In individual cups alternate a layer of crushed graham crackers, vanilla pudding, strawberries and blueberries. Repeat. Top with a dollop of whipped cream.

Red & Blue Jell-O – Follow package directions. Use star cookie cutters for Fourth of July Festivities!




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

5 Unexpected Nutrients to Optimize Your Immune System

5 Unexpected Nutrients To Optimize Your Immune System by Carlie Saint-Laurent Beaucejour, MS, RD, LDN The immune system protects us from disease by fighting infections. Our immune system function is lowered during stress. It is important to note that no food can...

read more

Eat Right Bite by Bite

March is National Nutrition Month! .This years theme is “Eat Right Bite by Bite”. This means that we should be trying to eat healthier in small steps. Making improvements and changes to your nutrition and lifestyle in small bites can really add up over time. Think...

read more

3 hacks to eating guilt-free holiday desserts

3 hacks to eating guilt-free holiday desserts  by Carlie Saint-Laurent Beaucejour, MS, RD, LDN Who says you can’t make cookies, cakes, and desserts nutritious?  The holiday season includes more time with family, food, and yes - even holiday treats. Here are 3 hacks to...

read more

Gain access to a personal Registered Dietitian today.

We accept most Health Insurance plans