Fourth Of July Healthy BBQ Meal

Fourth Of July Healthy BBQ Meal

This weekend is the Fourth of July! While gatherings might look a bit different this year, you can still have a delicious and healthy BBQ meal right at home to celebrate!

Today I’m sharing three recipes. The first recipe is for my GLOW Cilantro Lime Slaw. This dish will go perfectly with your favorite grilled or barbecued protein this weekend!

This slaw is loaded with nutrients. The cilantro is full of antioxidants, which help to fight free radicals and toxins. Cilantro also helps with detoxification.

The avocados not only add creaminess but give you a serving of healthy fats, which will help keep you feeling full and satisfied longer.

The next two recipes are for my favorite healthy, homemade BBQ sauces.

Now, I know some areas of the country take their BBQ really seriously, so I’ve included a tomato-based sauce recipe and mustard and vinegar-based sauce recipe.

These sauces are loaded with herbs and spices. Herbs and spices have amazing healing properties. They can help to calm inflammation, balance hormones, open detoxification pathways, regulate blood sugar, lower blood pressure, help with the stress response and so much more.

What’s even better is that both of these sauces are naturally sweetened and don’t contain any added sugar. Either of these sauces would be delicious with your favorite protein.

Happy July 4th! I hope you enjoy your barbecues and celebrations this weekend – however they may look. One thing’s for sure – everyone will enjoy these healthier options!



  • 14 oz Coleslaw, bagged
  • 1 1/2 Avocados
  • 1/4 cup Cilantro Leaves
  • 2 Limes, juiced
  • 1 Garlic Clove
  • 1/4 cup Water
  • 1/2 teaspoon Salt
  • Cilantro to garnish


  • In a food processor add the garlic and cilantro and process until chopped.
  • Add the lime juice, avocados, and water. Pulse until nice and creamy.
  • Take out the avocado mixture and in a large bowl mix it with the coleslaw. It will be a bit thick but it will cover the slaw nicely.
  • For best results, refrigerate for a few hours before eating to soften the cabbage.



  • 1 8-ounce Can or Jar Tomato Sauce
  • 1 cup Water
  • 5 Pitted Dates
  • 1 tablespoon Balsamic Vinegar
  • 1/4 cup Apple Cider Vinegar
  • 1 1/2 tablespoons Chili Powder
  • 1 tablespoon Paprika
  • 1 teaspoon Dry Mustard
  • 1 teaspoon Garlic Powder
  • 1/2 teaspoon Onion Powder
  • 1 teaspoon Salt
  • 1/4 teaspoon Black Pepper


  • Combine all ingredients into a medium-sized saucepan over low-medium heat. Let the sauce simmer (not boil) for 10 minutes to soften the dates. Move the saucepan off the burner and let the sauce cool for about 5 minutes.
  • Transfer the sauce to a food processor or blender and blend until dates are fully combined into the sauce and there are no chunks left, about 1 minute.
  • Pour the BBQ sauce in a mason jar or airtight container. Store in the refrigerator for up to 2 weeks, or freezer for 6 months.

Notes: Make it your own by customizing the flavors to your taste.

If you don’t have dates: substitute with 1/2 cup of apple sauce (Whole30 compliant), and skip the blending step. Paleo – substitute with honey or maple syrup. I recommend trying 3-4 tablespoons and adding more if needed.

Make it thicker: Simmer the sauce for a longer amount of time.

Make it smokier: add smoked paprika or chipotle chili powder to taste. You can also add a small amount of liquid smoke. Make sure to choose a brand with just 2
ingredients: water and smoke.

Make it sweeter: add 1-2 more dates (for Whole30 compliant). If paleo you can add more honey or maple syrup.

Make it tangier: increase the amount of apple cider vinegar. This will add more tartness to the sauce. You can also add dijon or grainy mustard.

Make it spicy: add hot sauce, red pepper flakes, or a pinch of cayenne pepper.



  • 3/4 cup Yellow Mustard
  • 1/3 cup Tomato Paste
  • 2 tbsp Apple Cider Vinegar
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1/2 tsp Black Pepper
  • 1/2 tsp Smoked Paprika
  • 1/8 tsp Cayenne Pepper
  • 1/2 cup Water
  • 1 cup Pineapple Juice
  • Arrowroot Starch Slurry: 1.5 tbsp Arrowroot Powder and 1/4 cup Water


  • Combine tomato paste, mustard, apple cider vinegar, garlic powder, onion powder, black pepper, smoked paprika, and cayenne pepper in a small bowl with a whisk or fork
  • Add 1/2 cup of water to the bowl and mix again until a smooth sauce remains
  • Add 1 cup of pineapple juice to a saucepan and bring to a boil
  • Reduce the mixture to medium-low and simmer for 16 minutes stirring frequently until a syrup-like texture remains
  • Pour the sauce mixture into the pot with the pineapple syrup
  • Mix thoroughly and simmer for 5 minutes
  • In a small bowl, combine arrowroot starch and water
  • While stirring with a wooden mixing spoon pour in the arrowroot starch and water mixture
  • Allow the sauce to simmer and thicken for another minute and then remove from heat
  • Store in an airtight container in the refrigerator
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