• Body One Fitness

4th of July BBQ

Even though we’re still technically in quarantine, many of us will be celebrating the 4th of July at some type of backyard BBQ, beach party, or other get together. Be safe and remember to keep your distance from those you don’t live with or see often, wash your hands, wear a mask, and have fun! 

No one wants to show up to the BBQ empty handed, so we have just what you need to arrive bearing yummy treats!

On the menu, we have Pulled Pork Sliders, Potato Salad, a Mocktail, and a healthy Lemon Bar! 

Pulled Pork Sliders with Red Cabbage & Avocado


  • 2–3 lb. pork loin

  • 1 teaspoon of course sea salt

  • 1/2 teaspoon of black pepper

  • 1 teaspoon of garlic powder

  • 1 teaspoon of smoked paprika

  • 1 teaspoon of dry rosemary

  • 15 oz. tomato sauce

  • 4 dates (dried and pitted)

  • 1/2 cup of balsamic vinegar

  • 1 Tablespoon of coconut oil, melted

  • 6 garlic cloves, peeled and smashed

  • 24 whole wheat slider buns

  • 4 avocados, sliced

  • 1 1/2 cups of purple cabbage, thinly sliced


  • In a small bowl, add sea salt, pepper, garlic powder, smoked paprika, and rosemary. Mix to combine.

  • Rub dry rub all over pork loin and place in a crock pot.

  • To the crock pot add, tomato sauce, dates, balsamic vinegar, melted coconut oil, and garlic cloves. (just throw them in it will all get cooked together in the end)

  • Cook pork loin on HIGH for 6 hours.

  • Using two forks begin to shred pork in crock pot until there are no more chunks, toss shredded pork around in the sauce.

  • Serve on top of whole wheat sliders with fresh purple cabbage and avocado slices.

Cardinal Punch Mocktail

Make ​a pitcher (1 quart)

  • 12 ounces cranberry juice

  • 3 ounces lemon juice

  • 6 ounces orange juice

  • 12 ounces ginger ale (add immediately before serving)

  • Sliced lemons and oranges 

***Adding vodka can also make this something nice to drink… no need to measure. 

Herbed Potato Salad (no mayo!)


  • 2 pounds small red potatoes, scrubbed and sliced into 1/4-inch thick rounds

  • 1 tablespoon fine sea salt

  • 1/4 cup olive oil

  • 1/3 cup lightly packed fresh flat-leaf parsley, roughly chopped, plus about 2 tablespoons more for garnish

  • 1/3 cup roughly chopped green onions, plus about 2 tablespoons thinly sliced for garnish

  • 2 tablespoons fresh lemon juice

  • 2 teaspoons Dijon mustard

  • 2 cloves garlic, roughly chopped

  • Freshly ground black pepper, to taste

  • 3 stalks celery, chopped


  1. In a large saucepan or Dutch oven combine sliced potatoes and salt. Cover with water by 1 inch. Bring to a boil over high heat, then reduce heat to medium-low and cook until potatoes are easily pierced by a paring knife and pulled out with little resistance, about 5 to 6 minutes.

  2. Reserve 1/4 cup cooking water, then drain. Transfer the potatoes to a large mixing bowl.

  3. In a small food processor or blender, combine the olive oil, 1/3 cup parsley, 1/3 cup green onions, lemon juice, Dijon mustard, garlic and freshly ground black pepper. Process until the herbs and garlic have been chopped into little pieces. Then, while running the food processor, pour in the reserved cooking water and process just until blended. (If you don’t have a food processor or blender, just finely chop the parsley and onions and whisk the dressing together until the oil is fully incorporated.)

  4. Drizzle the potatoes with the herbed olive oil mixture and gently mix to combine. (It will look like you’ve poured in too much dressing, but don’t worry, the potatoes will soak it up!) Let the potatoes rest for ten minutes, gently tossing every few minutes.

  5. Add the celery to the bowl, along with a couple tablespoons each of additional chopped parsley and green onions. Toss again. Season generously to taste with salt and pepper.

  6. Serve immediately, or cover and refrigerate until you’re ready to serve. This salad is best served within a few hours, but will keep in the refrigerator for about three days.

Lemon Bars



  • 3/4 cup whole wheat flour

  • 1/3 cup coconut oil

  • 1/4 cup maple syrup

  • 1/4 tsp kosher salt


  • 6 eggs

  • 4 tsp lemon zest

  • 1/2 cup lemon juice

  • 1/3 cup honey

  • 1/4 tsp kosher salt

  • 4 tsp coconut flour



  1. Preheat oven to 350 F.

  2. In a large bowl, combine whole wheat flour, coconut oil, maple syrup and salt. Mix well until a wet, but firm consistence (like shortbread) is formed.

  3. Line an 8x8 ceramic pan with parchment paper.

  4. Press dough into lined pan, making sure to press it out evenly and into the corners.

  5. Bake for 20 minutes or until fragrant, lightly browned and set through. Let cool.


  1. While crust is baking, combine eggs, lemon zest, lemon juice, honey, salt and coconut flour. Beat with a hand mixer until a smooth, liquid batter is formed. It will be runny, but don't worry, this is they way it's supposed to be.

  2. Pour mixture on top of the cooled crust and bake for 30 minutes. Cool completely then chill for 4 hours.

  3. Remove bars from pan, cut into 16 squares and top with a shake of powdered sugar. Serve and enjoy!


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