The weight loss blog

The perfect end to your Independence Day party

July 2 2019
Sarah Davison
By Sarah Davison

Fly the flag with our patriotic puds this July 4th—and stay on track for a weight loss to celebrate!

Your ultimate Memorial Day BBQ menu 2

Stars & stripes fruit kebab platter
Put this gorgeous platter of red, white and blue fruit at the center of your party spread.

12 servings
Preparation time: 20 minutes
Total time: 20 minutes

2 quarts strawberries, hulled and halved
5 bananas, peeled and sliced ½” thick
1 pint fresh blackberries
1 cup fat-free plain Greek yogurt
1 level Tbsp. sugar substitute
½ tsp. vanilla extract

To prepare:
12 (12”) wooden skewers
Small star cookie cutter, about 1”


  1. This platter is made by arranging fruit on skewers to look like an American flag. Start with the right-hand portion of the flag to make red and white stripes. Skewer 1 strawberry half (red side facing upwards) and push it down to the bottom of the skewer, leaving ½” at the base.
  2. Next, thread 1 banana slice onto the skewer (cut side facing upward), followed by 2 strawberry halves. Follow with another banana slice, then 2 strawberry halves, and end on a banana slice.
  3. Repeat this process another 6 times, for a total of 7 skewers.
  4. Now, make the left-hand portion that has the blue square, plus stripes. Using the star cookie cutter, cut 11 tiny stars from banana slices, and set aside.
  5. Next, thread 6 blackberries onto a skewer, leaving ½“ at the base. Follow with 1 banana slice (cut side facing upward), then 2 strawberry halves (red side facing upward), and finish with a banana slice.
  6. Repeat this process another 4 times, for a total of 5 skewers.
  7. Arrange the skewers on a platter with the blackberry skewers on the left, and the red and white skewers on the right. Arrange the banana stars on top of the solid blackberry section.
  8. To serve, stir the yogurt, sugar substitute, and vanilla extract together to combine. Serve on the side for dipping.

The perfect end to your Independence Day party

Red, white and blue trifle
This stunning dessert makes any occasion special. Thinly sliced strawberries, pitted cherries, or mango chunks would be just as delicious as the berries we’ve used here.

1 (1-oz.) package sugar-free, fat-free vanilla pudding
2 cups skim milk
8 oz. angel food cake, cut into 1” cubes (5 cups)
1 cup fat-free aerosol whipped topping
3 half-pint containers raspberries
2 half-pint containers blueberries or blackberries, or one of each


  1. In a medium bowl, prepare the pudding with the skim milk according to package directions. Let it stand 5 minutes, then fold in ½ cup of the whipped topping until blended using a rubber spatula.
  2. Arrange half the cake pieces in the bottom of a large bowl. Spread half the pudding over the top. Top with 1½ containers of raspberries and a container of blueberries or blackberries.
  3. Top with the remaining cake, then spread the remaining pudding over the top (it won’t make a totally smooth layer). Arrange the remaining fruit over the pudding. Cover and refrigerate about 1 hour before serving (the pudding will soak into the cake and soften it).
  4. When ready to serve, decorate with the remaining whipped topping, then serve.

Lightened-up Stars & Stripes cake

Fantastic flag cake
Spectacular to look at and a cinch to make—the perfect way to salute the nation on the Fourth

12 servings
Preparation time: 5 minutes
Cooking time: 45 minutes
Total time: 50 minutes

Cooking spray
½ (16-oz.) box sugar-free yellow cake mix
½ cup water
2 large eggs, plus one egg yolk

For the topping:
1 cup slightly thawed, fat-free frozen whipping topping from a tub
1 cup blueberries or blackberries
3-4 half-pints raspberries or strawberries


  1. Preheat the oven to 325°F. Spray a 15x11” rimmed baking pan (jelly-roll pan) with cooking spray.
  2. Put the cake mix in a bowl, then add the water, eggs and egg yolk. Blend with a hand-held mixer on medium speed for 2 minutes. Scrape the batter into the prepared pan and spread smooth with a thin metal spatula.
  3. Bake for 15-20 minutes, until the cake is lightly browned, springy to the touch, and has shrunk from the sides. Transfer to a wire rack to cool completely.
  4. With the cake still in the pan, evenly spread the whipped topping over the cake, then freeze for 1-1½ hours.
  5. Arrange the blueberries or blackberries in a square in the left-hand corner of the cake. Arrange the raspberries or strawberries in rows to make the stripes of the flag. Cover and refrigerate up to 1 day before serving, but this is best served the day it’s made.

Inspired? You’ll find lots more information and recipe ideas  on our  website. Or try our exclusive 7-day Food Optimizing menu plan  and start your own weight loss success story today.