Red and White Canada Day foods

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Sweet and Savoury Food Ideas for Canada Day

a canadian flag where the red bars and maple leav are made from red fruits

Beyond buying red and white cupcakes or cookies, consider some more tasty food ideas this Canada Day that are delicious and nutritious. There are lots of ripe red fruits around you can take inspiration from – strawberries, raspberries, watermelon & cherries are all ripe to enjoy!

Savoury Watermelon Salad

Recipe Courtesy of Jesse Lane Wellness

What you need

  • 1 Watermelon, cut into bite size cubes (or cut out with cookie cutter into shapes!)
  • 2 Limes, Juiced
  • 4 Tbsp fresh mint, chopped
  • Salt & Pepper to Taste

cubed watermelon pieces on a plate along with mint leaves and lime slices

How to Prepare Savory Watermelon Salad

Toss all ingredients together in a bowl and enjoy!

Strawberry Overnight Oats

Recipe courtesy of Maple & Mango

overnight oats topped with strawberries in a mason jar

What You Need

  • 1/2 cup chopped strawberries
  • 1 teaspoon honey or maple syrup or organic cane sugar
  • 1/2 cup rolled oats (old fashioned)
  • 1/4 cup plain Greek yogurt
  • 3/4 cup unsweetened oat milk (or milk of choice)
  • 1 tablespoon chia seeds
  • 1 teaspoon honey or maple syrup (or to taste)
  • 1/2 teaspoon vanilla extract

How You Prepare Strawberry Overnight Oats

  • Macerate strawberries:  In a small bowl, stir together the chopped strawberries with 1 teaspoon of sweetener (honey, maple syrup or organic cane sugar).  Set aside.
  • Mix:  Add the remaining ingredients to a jar, container or bowl.  Stir together until combined.  Add the strawberries and stir through.
  • Refrigerate Overnight:  Cover and place in fridge overnight (or at least 3-4 hours).
  • Serve:  Add some toppings if you like (see notes for ideas), grab a spoon and dig in!

Cherry Tomato, Basil and Bocconcini cheese skewers

Thread a cherry tomato, a basil leaf and a mini bocconcini cheese ball onto skewers. If desired, drizzle with balsamic vinegar and olive oil or leave it plain for a fresh and simple appetizer.

three skewers with cherry tomatoes, basil leaves and mozzarella cheese laid on a plate drizzled with olive oil and balsamic vinegar

Strawberry Bruschetta

We love this innovative recipe courtesy of

sliced strawberries on thin bagette rounds topped with mascarpone cheese

What You Need

  • 8 slices of baguette
  • 3/4 cup strawberries diced
  • 1/2 tablespoon lemon juice
  • 1 tablespoon basil chopped
  • 1/2 cup mascarpone cheese

How You Prepare Strawberry Bruschetta

  • Layer the slices of baguette on a baking sheet. Broil on high until toasted and lightly brown. Take out of the oven and set aside.
  • In a small bowl toss together strawberries, lemon juice and basil. Set aside.
  • Spread about a tablespoon of mascarpone cheese onto each toasted baguette.
  • Top with strawberry mixture and serve immediately.

Strawberry Frozen Yogurt Soda

Delicious drink idea!

a creamy pale pink smoothie drink in a clear glass garnished with strrawberry pieces

What you need

2 cups nonfat vanilla frozen yogurt,
slightly softened and divided
1 1/3 cups hulled strawberries
2 cups chilled club soda

How you prepare Strawberry Frozen Yogurt Soda

Blend 1 1/2 cups frozen yogurt and strawberries in a blender. Divide between 2 tall glasses and add 1 cup chilled club soda to each glass. Top each with 1/4 cup nonfat vanilla frozen yogurt.

We hope you and your friends and family enjoy these Canada Day Recipes. Let us know what your favorite red and white foods are in the comments!

Looking for more simple meal planning tips and healthy recipes for a healthier lifestyle? Sign up for our weekly newsletter for a healthy recipe of the week (and nutrition articles and videos with a balanced living philosophy to help encourage healthy habits but still save room for your favorites). Our nutrition newsletter is written by the Online / Calgary Nutritionists on our team who each hold a professional Registered Dietitian license to ensure you are getting credible advice.



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