This July 4, celebrate America’s birthday with delicious red, white and blue recipes that get their colors—and heart healthy, cancer-fighting powers—from natural antioxidants rather than artificial dyes.
Start the party with blue tortilla chips topped with sliced mozzarella and diced red tomato. Free of sugar, gluten and chemical additives, this patriotic snack gets snap from high-fiber corn tortilla chips, creaminess from low-fat cheese, and sweet tartness from ripe tomatoes. Spritz with fresh lemon juice for added tang and vitamin C. You can substitute low-fat feta, ricotta, cottage cheese or cream cheese for the mozzarella.
Our ever popular Red, White & Blueberry flag, an edible art project, is a terrific assemble-ahead dessert to make with kids. Stack raspberries, blueberries and banana slices on skewers for a treat filled with fiber, vitamin C, potassium and antioxidants including ellagic acid, a known cancer fighter.
Keep reading for more fabulous red, white & blue recipes!
Try this beautiful red, white and blue potato salad garnished with slivers of piquillo peppers reminiscent of bright red confetti. You can also roast and slice your own red bell peppers. They’ll take on a smoky sweetness when you char them on the grill, stovetop or in the oven, then peel and discard the blackened skins.
Use any combination of strawberries, raspberries, cherries, blackberries and blueberries for these red, white and blue fruit cups. Feel free to reduce or omit the sugar when whipping the cream. If you’re shying away from high-fat dairy, substitute a dollop of low-fat plain yogurt or drizzle plain coconut milk, almond, rice or soy milk instead of cream.
On a hot day, what could be more refreshing than red, white and blue popsicles? Whole raspberries and blueberries add anthocyanin, the pigment that gives berries their rich hue. To cut down on sugar and bump up creaminess, consider diluting the limeade with low-fat cow milk, coconut milk or other “not”-milks.
Have fun eating red, white and blue.
Remember, red foods like watermelons tomatoes, cherries and strawberries often get their rosy hue from lycopenes and anthocyanins–antioxidants that help fight inflammation and protect healthy tissues from free-radical damage.
White foods, including bananas, cauliflower and garlic and mushrooms contain alicin which some studies have shown to have antibacterial, antifungal and antiviral properties.
Blue and Purple foods, including blueberries, eggplants and plums, also get their gorgeous color and health benefits from anthocyanin which studies have shown to be effective in reducing risk of heart diseases, cancer and stroke.
Drop by Wellbody Academy’s Cafédium to play Apple A Day, an interactive, razzle-dazzle game that uses a Vegas-style slot machine to teach what foods have which nutrients and how those nutrients help your body.