Sparkler Worthy Recipes for the 4th of July!



It's time to raise our watermelon cocktail to Independence Day! The long weekend ahead promises fun in the sun as we count our blessings and show gratitude for each other and our country. And to get the festivities started, we created a healthy menu that's sure to wow the crowd! You may have seen us whipping these up in the TIUKitchen on Snapchat! These recipes make sticking to your Tone It Up Nutrition Plan easy! From cocktails and skewers to a festive dessert pizza, we created a healthy #TIUApproved feast for you below! Then, get ready to rock your red, white, and blue bikini with your new Look Cute In Your Suit Workout!!  SG3A4464 (1)


4 servings


  • 4

    cups greens ~ we used chard for the red color

  • 3-4

    watermelon radish, sliced thinly

  • 1/2

    cup fresh blueberries

  • 1/4

    cup blanched almonds

  • 1/2

    cup cherry tomatoes, halved

  • 4

    slices dried pineapple (cut into stars!)

  • 1/4

    cup Perfect Fit Quinoa Crips

  • 2

    lemons juiced

  • 2

    Tbsp honey

  • 2

    tsp dijon mustard

  • 1/4

    cup olive oil

  • salt + pepper to taste


STEP 1: Toss all salad ingredients in a large bowl! Whisk dressing ingredients together in a smaller bowl and toss over greens, or serve side by side. Bring leftovers to work in a mason jar for lunch on Tuesday!
STEP 2: 




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SG3A4517b (1) INGREDIENTS ~ Strawberries, stems cut off ~ Blueberries ~ Marshmallows ~ Coconut flakes ~ Skewer sticks Drizzle honey over marshmallows and roll in shredded coconut, or get them already coated when you buy them! Skewer away babe! For the dip ~ mix your favorite yogurt with shredded coconut and a pinch of powdered sugar! SG3A4542



healthy cocktail tone it up recipe sangria

Pour a bottle of sparkling rosé into a pitcher filled with strawberries, blueberries and mint! We also used fruit infused ice cubes for color!



july-4-tone-it-up-healthy-watermelon-cocktail copy INGREDIENTS 1 small watermelon, cubed 1 shot of gin for each serving Slice half a watermelon, place in a food processor and blend until smooth. Once blended, pour into an ice cube tray and place in freezer. Once cubes are frozen, place in food processor. Add 1 shot of gin per serving, and blend together for a deeee-lish and refreshing cocktail! If you feel like your mixture needs more liquid, add a splash of coconut water! tiu-line1


IMG_9531 INGREDIENTS ~ 1 cup cubed watermelon ~ 1 cup raspberries ~ 2 cups coconut water ~ 1 cup blueberries ~ 1 cup yogurt of choice ~ 1/4 cup coconut cream ~ 2 Tbs agave   In a food processor, blend cubed watermelon and raspberries. (you can add a splash of coconut water if needed) Pour into molds and fill 1/3 of Popsicle. Freeze for 15 minutes. Blend yogurt, coconut cream and agave with 1/3 cup coconut water. Pour into Popsicle mold another third. Freeze for another 15 minutes. Blend blueberries and 1 cup coconut water and pour to the top of your molds. Freeze for 1 hour! (extra juice? Make ice cubes for smoothies! Pour into ice cube trays :) Take Popsicles out of freezer and run the outside under warm water for 10 seconds. Slip out Popsicles and serve!!! They're also delicious in a glass of white wine ;) tiu-line1


healthy-smores-tone-it-up tone-it-up-nutrition-plan-recipes


  1. I love all these healthy and festive ideas for the 4th of July!!!! YAY.

  2. I’ve made lots of frozen watermelon drinks, alcoholic and non. You can just cube the watermelon and freeze it like that instead of freezing a puree and it comes out wonderful every time! I like to have mine with mint or basil with lime and rum or tequila depending on what’s available.

  3. Love the skewer idea!!! ❤️❤️❤️ I’m pretty sure they will make the menu!!

  4. Spotted: Sweet & Sara vegan marshmallows!! They are sooooo yummy and come in a couple super delish flavors, like the coconut. <3 Good find K&K!

    1. Becky,
      You can take a can of coconut milk and refrigerate it. The cream will separate to the top. :)

  5. These all look so yummy!! Though I couldn’t help but laugh when I read the salad ingredients, “perfect fit quinoa crips” ? I can just picture the quinoa rolling up in a car with bandanas and tattoos ??

  6. I am fixing the watermelon pizza and the cherry tart. I found vegan marshmallows at Trader Joe’s. Less costly than Whole’s foods.

  7. Any sub ideas for the coconut cream in the watermelon pizza “sauce”? I want to make but not a big fan of the coconut cream. Thanks!

  8. What’s the best yogurt to mix with the coconut cream! Making the watermelon pizza for a baby shower I am throwing this weekend!

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