U Rock Girl! by U Rock Girl!

It's that time of year again. We put on our red, white and blue, crank up the music and fire up the grill. Celebrating the 4th of July is all about food, friends, family and fun.

While many people will default to hamburgers and hot dogs (been there, done that), why not do something different this year that will have your crowd ooh-ing and aah-ing over the food as much as they will over the fireworks? We challenge you to think outside the box.

A typical 4th of July feast looks something like this: appetizers – potato chips and onion dip, tortilla chips and guacamole and salsa; main course – hamburgers, cheeseburgers, hot dogs, corn on the cob, potato salad and coleslaw; dessert – apple pie and ice cream. And all washed down with soda (for the kids) and beer or wine for the adults. Not only is this menu a bit boring, but it’s also full of processed protein, refined carbohydrates and bad fats—a recipe for diet disaster.

Our menu highlights the colors of the season and emphasizes bold flavors to excite your taste buds and make your body feel energized. You’ll use the grill for all three courses of your meal, and yes, there’s a cocktail. You can find more great grilling recipes here.

Watermelon-lime Slushie (serves 4)

watermelon lime slushie recipe

  • 4 cups cubed watermelon, frozen
  • Juice of 2 limes
  • Optional: ice
  • Optional: 4 oz. tequila or rum

1. Place watermelon cubes and lime juice in a blender and puree until smooth. Add ice if you want a thick and icy drink.

2. Serve as is for a non-alcoholic beverage, or blend in tequila or rum for an adult-friendly cocktail.


Grilled Romaine Salad (serves 4)

grilled romaine recipe


  • 2 large heads of Romaine lettuce, cut lengthwise into quarters (keep the base intact to hold the lettuce quarters together
  • 2 Tbsp. avocado oil
  • Zest and juice of 1 lemon
  • 1 tsp. Dijon mustard
  • 1 Tbsp. rice vinegar
  • 1/4 tsp. lemon pepper
  • 1/8 tsp. pink Himalayan sea salt
  • 1 large or 2 small avocados, peeled and diced
  • 1/2 cup grape tomatoes, diced
  • Fresh Parmesan cheese sliced very thin using a vegetable peeler


1. Heat your grill to high and then turn the burners down to medium. Brush the lettuce with 1 tablespoon of avocado oil and place on the grill. Cook 2-3 minutes and then flip and cook an additional 2 minutes. Remove to a serving platter.

2.In a small container with a lid, combine the remaining avocado oil, lemon zest and juice, Dijon mustard, rice vinegar, salt and pepper. Shake to combine. Pour over the grilled lettuce.

3. Top the lettuce with avocado, tomato and Parmesan cheese, and serve.


Balsamic Veggie Stack (serves 4)

balsamic veggie recipe


  • 2 Tbsp. avocado oil
  • 4 portabella mushrooms, gills and stems removed
  • 2 red bell peppers, halved and seeds removed
  • 4 (half-inch thick) slices of red onion
  • 2 zucchini, sliced lengthwise into 4 slices each
  • Lemon pepper
  • Pink Himalayan sea salt
  • 1/4 cup goat cheese, divided into 4 portions
  • Balsamic glaze


1. Heat the grill to a medium-high flame. Brush the oil over the vegetables and sprinkle with pepper and salt. Place the vegetables on the grill and cook about 5 minutes; flip and cook an additional 3-4 minutes.

2. To assemble, place a portabella mushroom on a plate and then stack with one slice each of onion, bell pepper and zucchini. Top with a spoonful of goat cheese and drizzle with balsamic glaze.


Grilled Peaches and Cream

grilled peaches recipe


  • 4 ripe peaches, sliced in half and pits removed
  • coconut oil, melted
  • Pinch pink Himalayan sea salt
  • Vanilla ice cream
  • 1/4 cup low-sugar granola or chopped pecans


1. Brush the coconut oil on the cut sides of the peaches. Place the peaches on the grill over medium heat. Cook 4-5 minutes, flip and cook an additional 2 minutes

2. Place two peach halves in a bowl and top with a scoop of vanilla ice cream and a sprinkling of granola.