Red, White & Blue Recipes and Cocktails!


Today we’re featuring some of our favorite, festive recipes!!

These Red, White & Blue tasty sips and snacks are perfect for celebrating this week and summery enough for your parties all season long!

Featured from your Stars and Stripes Pinterest Page!

Tomorrow we’re uploading a video, fun fashion tips and MORE!!!  Check back in the morning :)

Sassy Summer ☀ Watermelon Fresca


3 cups of seedless watermelon

1/4 cup of water

Juice of 1 lime

Handful of fresh mint

1 packet of Stevia ~ if you like it sweeter


Blend all ingredients together, serve over ice, and enjoy!

*Feeling festive? Add 4 oz of vodka to the blender and enjoy responsibly!

Summer Cocktails from SELF Magazine

From lavender to champagne, SELF knows how to dress up a watermelon cocktail. Take a look at the rest of their summer drinks here!

4th Of July Fruity Ice Drinks!

This cocktail is a simple way to add a little summer flair to your champagne or sparkling water. Featured from

Strawberry Chocolate Cheesecake!

Featured from Rawmazing!

See the full recipe at Rawmazing!

Watermelon Cake

This Watermelon Cake is so creative and looks amazing! Get the full recipe here.

We love this fun, fruit skewer plate from ‘Party City!’

Just skewer your favorite red, white & blue fruit and serve. Easy as that!

Who’s tried our Cauliflower Buffalo Bites!?

This amazing party appetizer is a crowd pleaser… and it’s vegetarian :)

Tone It Up Buffalo Cauliflower Bites

Makes 3 servings
1 head of Cauliflower
3 Tbsp Extra Virgin Olive Oil
1 Tbsp nutritional yeast
Pinch of Salt
2 Tbsp Buffalo Tabasco Sauce

These are a great veggie alternative to traditional wings! Preheat Oven to 450°. Cut the cauliflower into bite sized pieces. Place in a plastic zip top bag, add salt and olive oil. Mix around until the pieces are coated. Place them on baking sheet and sprinkle nutritional yeast over them. Bake for 15 minutes or until browned. Out of the oven, place them into another zip top bag, add Buffalo Tabasco Sauce and shake around to coat the cauliflower. Serve immediately.

Touch Down Ranch

1/2 cup of Greek Yogurt
3 Tbsp Lemon Juice
1 Tbsp Extra Virgin Olive Oil
1 tsp Garlic Pepper
Sea Salt to Taste

Mix together and serve with your Buffalo Cauliflower Bites. Also great with raw veggies :) YUM!

Defense Spinach Artichoke Dip (Dairy Free!)


4 cups of fresh Spinach
14 ounce can of Artichoke hearts, rinsed and drained
1 red bell pepper, chopped
1/2 of an avocado
1/2 tsp of garlic powder
2 Tbsp of fresh lemon juice
1/2 tsp of salt
2 Tbsp of nutritional yeast

Place the above in a blender and blend! Serve immediately.

Karena’s Spicy Wings

Start by cutting the spice recipe in half and add more if you can handle the heat ;)

Serves 6 people

2 lbs skinless chicken wings
2 Tbsp cayenne pepper
3 Tbsp red pepper flakes
3 Tbsp chili powder
1 Tbsp garlic powder
2 Tbsp honey
1 Tbsp dijon mustard
1/2 cup red wine vinegar
1/4 cup grape seed oil
salt and pepper to taste


Bake chicken wings as instructed. Combine all ingredients into a bowl on low heat and toss in cooked wings until coated. Spice to your liking!

Yogurt Dipping Sauce

1 cup lowfat Greek yogurt
2 Tbsp grated red onion
2 Tbsp grated cilantro
2 grated fresh garlic cloves
Dash of sea salt and pepper


Combine all ingredients and refrigerate until serving

Fresh Mango Salsa

1 Mango, peeled and diced
2 large Tomatoes, diced
1/2 Red Bell Pepper, diced
1/2 Red Onion, diced
1 Cucumber, peeled and diced
1 Lime, juiced
1 tsp. Cayenne Powder (more or less to taste)
1 tsp. Black Pepper
3 Tbs. Fresh Cilantro Leaves, finely chopped (optional)

Mix chopped tomatoes, mango, bell pepper, onion and cucumber in a large bowl. Drizzle lime juice over the chopped veggies. Sprinkle with cilantro and spices. Toss all the ingredients together gently until thoroughly mixed. Let chill in the fridge before serving.

Interception Cookie

A fun twist on your 3 Ingredient Cookie!

2 ripe bananas
1 scoop of Perfect Fit Protein
1 cup rolled oats
1/2 cup of unsweetened shredded coconut
1/2 cup of carob chips
pinch of sea salt
1 Tbsp of coconut oil


Preheat oven to 350° Mix peeled bananas, oats, coconut oils and salt in blender until smooth. Add coconut and carob chips to the mixture – you can leave it in the blender to keep dirty dishes to a minimum – and mix with spoon. Use a spoon to drop the dough on your cookie sheet ~ be sure to coat it with non-stick cooking spray ~ and lightly press down to flatten. This helps it bake better! Bake at 350° for 15-20 minutes or until golden brown!

We of course love this on the Tone It Up Nutrition Plan… portobello mushrooms as buns!! :) So much more flavor and texture!!!!

See more of our favorite festive recipes and ideas on your Stars and Stripes Pinterest Page!

Tomorrow we’re uploading a video, fun fashion tips and MORE!!!  Check back in the morning :)

Your Trainers,

Karena & Katrina



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