Healthy, quick, and guilt-free recipes

No need for the red, white and blue decor this year,
celebrate in style with red, white and blue nutritious
and delicious dishes!

…let’s help make America beautiful – from inside-out!

Here are some creative ideas (and their benefits!):

My Favorite “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

Benefits of “Red” Veggies/Fruit:
– rich in phytochemicals
– reduces free radical damage (and cancer)
– supports heart function (lowers bad cholesterol)
– good for memory
– high in vit a and c

My Fave “White” 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

Benefits of “White” Veggies/Fruit:
– Natures Pharmacy (antiviral and antibaterial phytochemicals- esp ginger, garlic and onion)
– reduces blood pressure and LDL cholesterol
– high in potassium (esp banana)

My Favorite “Blue” Foods:
Blueberries
Blackberries
Plums
Dried plums
Black currants
Purple figs
Purple grapes
Raisins
ElderberriesPurple asparagus
Purple cabbage
Eggplant
Purple potatoes

Benefits of “Blue” Veggies/Fruit?
– high in antioxidants (esp berries)
– improves memory
– reduces cholesterol and heart disease

Red, White and Blue Recipe Ideas:
Breakfast
– 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, flax seed, cacao nibs + shredded coconut/flakes sprinkled on top
– Only in America Breakfast Sandwich:
sprouted grain bread (Ezekial) with macadamia nut butter/cashew butter, slices of strawberry and topped with a blueberry. Mmmm!
– Quinoa Cherry Almond Zing- Let Freedom Ring!:
Quinoa with dried cherries (no 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. Sprinkle coconut flakes on top.

Dinner:
– 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

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 bluebrries 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–
BBQ’d 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 putting into your body!

Stock your fridge with these red, white and blue fruits
and veggies to ensure that you’re getting an amazing array of
nutrients.

Happy 4th!

Be colorful. Be patriotic. Be healthy.

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