5 Powerful Anti-Inflammatory 4th of July Recipes

It’s that time of year again. America celebrates its independence, fireworks fill up the night sky, sparklers are ignited and the smell of hundreds of outdoor barbecues fills the air.

As you’re gearing up for your 4th of July cookout, you may be struggling to find something that the whole family will appreciate, but won’t cause that painful inflammation that flares up when you eat poorly.

Well look no further.  

We’ve assembled some of our favorite 4th of July recipes that not only taste delicious, but will also free you from the tyranny of painful spine inflammation.


Image via LiveLoveTexas

1. Red, White and Blue 4th of July Salad  

This is an easy, yet delicious and patriotic recipe that the whole family can enjoy. Not to mention it’s filled to the brim with antioxidants and phytonutrients which are essential in fighting inflammation

Prep: 5 Minutes

Vegetarian, Gluten free, Paleo

  • Serves 4


  • 3 Bananas

  • 1 pint Berries, blue

  • 1 Lime, fresh

  • 16 oz Strawberries


  • 1/8 cup Honey


Image via Allrecipes

2. Honey Chicken Kabob

Just because you’re trying to avoid processed meats, doesn’t mean you can’t fire up the grill on the 4th of July. With powerful, pain fighting, ingredients like garlic, peppers and honey this delicious chicken kabob will help keep down inflammation over your holiday weekend.


  • 1/4 cup vegetable oil

  • 1/3 cup honey

  • 1/3 cup soy sauce

  • 1/4 teaspoon ground black pepper

  • 8 skinless, boneless chicken breast halves - cut into 1 inch cubes

  • 2 cloves garlic

  • 5 small onions, cut into 2 inch pieces

  • 2 red bell peppers, cut into 2 inch pieces

  • skewers

Prep: 15 minutes
Cook: 15 minutes
Ready in: 2 hours 30 minutes


  1. In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better).
  2. Preheat the grill for high heat.
  3. Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers.
  4. Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently.


Image via Yes, more please!

3. The Sea to Shining Sea Salmon Sliders with yogurt-cucumber-dill sauce

Feeling like classing up your Independence Day celebration? Try throwing a little salmon on the grill. Salmon is high in omega-3 fatty acids which has been shown to help reduce inflammation. That, combined with other pain-busting ingredients like yogurt and onions will inhibit inflammation in a delicious fashion.

To make 4- 8 mini sliders

  • 1 – 2 pound Salmon fillets cut into 2”x 4” pieces or the best size you can(see picture below)

  • Path them dry and salt and pepper them both sides right before cooking.

  • Mini slider buns

  • ½ red onion

  • 4-6 Radishes

  • 2 tablespoons of rice vinegar , salt and pepper to taste

  • 1 ripe avocado in slices

  • 3-4 Lettuce leaves

  • ¼ cup Kalamata Olives

  • 6-8 Long bamboo skewers

For the yogurt sauce:

  • 1 cup Greek yogurt

  • ½ English or pickling cucumber

  • 1 tablespoon of dry dill or 2 tablespoons of fresh.

  • ½ teaspoon fresh ground pepper

  • ¼ teaspoon sea salt

  • ¼ teaspoon celery salt

  • 1 small garlic clove

  • the zest of one yellow lemon

  • Place everything on a blender or using a hand blender purée into well combined. Keep it chilled.

To Assemble:

  • On a very hot skillet sauté the Salmon fillets about 2-3 minutes per side leaving the centers slightly pink. Set them aside.

  • Thinly slice the red onion and radishes and combine them in a small bowl adding a little rice vinegar salt and pepper.

  • Cut the slider buns in half and slightly toast them , start assembling the sliders.

  • Place the bottom bun , lettuce , salmon , yogurt –cucumber-dill sauce, radishes and onions place the bun top and with a long skewer passing and olive through it and secure the mini buns…. Time to eat!

  • *Assembling the sliders in this order will prevent the bun to get soggy. Always use the lettuce as bun protector.


Image via Honey & Birch

4. Red, White and Blue Frozen Yogurt Bark

Dessert, the bane of all back-sufferers everywhere. It’s hard to avoid the potentially inflammatory artificial sugars and ingredients that are found in most sweets; until now. Introducing patriotic-themed yogurt bark, a dessert that is jam packed with antioxidants and inflammation fighting vitamins.


Preparation: 2 hr, 5
Cook Time 0:00
Serves 14    

  • 3 cups fat free yogurt

  • 1/2 cup honey

  • 1 cup white chocolate chips

  • 1 cup fresh raspberries

  • 1 cup fresh blueberries


In a medium bowl, combine the yogurt and honey until well combined. Using a spatula, fold in the white chocolate chips.

Line a cookie sheet with foil or parchment paper. Pour the yogurt mixture evenly over the cookie sheet, smoothing with your spatula. Evenly distribute the raspberries and blueberries over the top of the yogurt mixture.

Put in the freezer and chill for at least 2 hours. Break into large pieces to serve. Serve cold and keep in freezer or on ice.


Image via Kitchen Confidante

5. Red, white and blue coconut slushies

Looking for a little something to fight the heat, but don’t want to deal with painful inflammation on the night of our nation’s independence? Look no further than the red, white and blue coconut slushie. This antioxidant filled drink will fight the heat, keep down your inflammation and is so patriotic it would have made George Washington proud.


  • 1 1/2 cups lemonade

  • 1 1/2 cups frozen strawberries and/or raspberries (either works; I used a mixture)

  • 1 cup light coconut milk

  • 1 1/2 cups ice

  • Agave nectar, to taste

  • Blueberries


  • Make the red layer by placing lemonade, frozen strawberries and/or raspberries and agave nectar (to taste) in a blender. Blend and adjust the liquid or frozen fruit if necessary to get the right slushy consistency. Set aside.

  • Make the white layer by placing coconut milk, ice and agave nectar (to taste) in the blender. Pulse/blend and set aside.

  • Pour the berry and coconut slushies in layers in 4 glasses. Top with fresh blueberries and serve immediately. 

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Atlantic Brain and Spine A graduate of both Yale and Stanford, Dr. Jae Lim is a board-certified spine surgeon who specializes in minimally invasive spine surgery and robotic spine surgery, significantly reducing surgical impact and recovery times. (703) 876-4270
8501 Arlington Blvd. Suite 330
United States
Jae Y. Lim Ben L. Nguyen