No need for the red, white and blue utensiles, plates and decorations this year- celebrate in independence-day style with red, white and blue nutritious and delicious dishes!
See below for some fun red, white and blue recipes, along with a list of red, white and blue fruits and veggies to add to your dishes so you feel healthy and beautiful – inside and out!
BEFORE BBQ BREAKFAST RECIPES:
– Wake-me Up Watermelon Fruit Salad: Watermelon, Strawberries, figs, banana, blueberries, white peaches, cherries, plums
– Born in the USA Parfait: plain organic yogurt topped with multi-layers of raspberries, strawberries, blackberries, blueberries, with flax seed, cacao nibs and shredded coconut/flakes sprinkled on top
– Only in America Breakfast Sandwich: sprouted grain bread (Ezekial) with macadamia nut butter, slices of strawberry and topped with a blueberry.
– Let Freedom Sing, Cherry Almond Zing: (quinoa- great/easy alternative to oatmeal, high in protein and colorful!)- Combine one cup cooked quinoa with milk (organic, soy, almond or rice), ½ cup dried cherries (preferably without added sugar/un-sulfured) or fresh cherries, ½ cup blueberries, ¼ cup slivered almonds. Cinnamon (optional to taste), and raw Agave, Maple syrup or Brown Rice Syrup (option to sweeten). Sprinkle coconut flakes on top.
BBQ SIDES/LUNCH/DINNER RECIPES:
– Patriotic Potato Salad: red, white and purple potatoes tossed with chopped celery, onions, and tossed in lemon juice and veganaise and sprinkled with fresh dill.
– Country Cabbage Salad– shredded purple cabbage, jicama and red pepper.
– Star Spangled Salad– Mixed greens and kale topped with chunks of watermelon, fresh figs and feta/goat cheese. Sprinkle with uemboshi plum vinegar (digestive aid and great for hangovers)
– America The Beautiful Veggie Salad– Roasted beets, fennel, parsnip, cauliflower
BBQ Dessert
– Patriotic Popsicles– one with cranberry juice, one with coconut water and lime juice (fights hangovers and hydrates), and one with grape juice. Add slices of strawberry to the bottom and bluerries to the top!
– Stars and White Stripes Sangria – white or red wine with blueberries, strawberries, white peaches and slices of star fruit mixed in.
– Bold and Beautiful– Bbqed white peaches and plums
Each color in the rainbow provides you with a different nutrient, antioxidant, vitamin and mineral, so the more colorful your shopping cart and plates are, the more nutrients you’ll be intaking! Stock your fridge with these red, white and blue fruits and veggies to ensure that you’re getting an array of nutrients this July 4th!
WHY RED?:
– rich in phytochemicals
– reduces free radical damage (and cancer)
– supports heart function (lowers bad cholesterol)
– good for memory
– high in vit a and c
RED FOODS:
Watermelon
Cherries
Red Grapes
Papaya
Raspberries
Pomegranate
Red apples
Blood oranges
Cranberries
Pink grapefruit
Red pears
Red bell pepper (higher in vit c than an orange!)
Tomatoes (cherry, grape, roma, beefsteak, etc)
Radishes
Beets
Radicchio
Red onions
Red potatoes
WHY WHITE/TAN?
– Natures Pharmacy (antiviral and antibaterial phytochemicals- esp ginger, garlic and onion)
– reduces blood pressure and LDL cholesterol
– high in potassium (esp banana)
WHITE/TAN FOODS:
Banana
White nectarines
White peaches
Bosc pears
Cauliflower
Garlic
Onions
Ginger
Jicama
Kohlrabi
Mushrooms
Parsnips
Potatoes
Shallots
Turnips
White corn
Coconut
Fennel
Daikon Radish
Artichokes
WHY BLUE/PURPLE?
– high in antioxidants (esp berries)
– improves memory
– reduces cholesterol and heart disease
BLUE/PURPLE FOODS:
Blueberries
Blackberries
Plums
Dried plums
Black currants
Purple figs
Purple grapes
Raisins
ElderberriesPurple asparagus
Purple cabbage
Eggplant
Purple potatoes
Happy July 4th!
Be creative. Be patriotic. Be healthy.
