It’s 4th of July weekend and what better way to celebrate than with food? Naturally, we’re showing our patriotism in the form of nutrition – with a list of the healthiest red, white and blue foods to chow down on as you celebrate. Plus, we’ve added our favorite recipe to each color group so that you can make a healthy (but yummy) contribution at your BBQ. To borrow from our favorite film: May the Fourth be with you!
RED...
Watermelon (potassium)
A 4th of July BBQ isn’t complete without watermelon! Watermelon is a rich source of potassium which plays a major role in maintaining proper fluid balance in our body. Potassium tends to counterbalance sodium, so if you consume a lot of salty foods, reach for others that are rich in potassium. Potassium also performs some unique roles in our body such as protecting our stomach lining from damage by stomach acids. It also helps to maintain our body’s pH balance.Need some ideas for how to incorporate watermelon into your diet? Blend it into your next smoothie for a light and refreshing taste, add toothpicks to cubes and serve it as an appetizer, or try our delicious watermelon and feta salad recipe.
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Kidney beans (fiber & iron)
There are hundreds of varieties of beans in the world but since it’s the 4th of July lets narrow it down and focus on red kidney beans. Kidney beans are a great plant-based source of iron. According to the World Health Organization, up to 80% of the people in the world may be iron deficient! Among those, premenopausal women and athletic, active people are at a greater risk for iron deficiency. The human body needs iron to perform many critical physiological functions. It’s required for the formation of hemoglobin and myoglobin, proteins that carry oxygen around the entire body.But don’t fret, a regular consumption of beans can help prevent deficiency. Kidney beans can be mashed with a grain like oats or rice to make the base of a homemade veggie burger. Add them to omelets for extra fiber and protein, or combine them with other beans and chopped vegetables to make a refreshing bean salad.
Cherries (antioxidants)
Cherries are a rich source of antioxidants. You may have heard the term 'antioxidant' before, but what exactly does it mean? Antioxidants prevent the damaging effects of free radicals, or unstable compounds that result from certain chemical reactions occurring in our body. Some free radicals are formed from natural processes and have specific compounds to continue to react with, while others form from the breaking down of harmful substances (like certain ingredients in cigarettes). If free radicals aren’t neutralized, they can cause cell mutations, impair immune function, accelerate aging, and contribute to disease.What’s the moral of the story? Each plenty of foods rich in antioxidants! Cherries are one way to accomplish this. Enjoy them as a snack, create USA-themed parfaits with yogurt and blueberries, or combine them with nuts and dark chocolate for a sweet, antioxidant-rich trail mix.
WHITE...
Garlic (inflammation fighter)
Garlic is a food of many powerful qualities. Like cherries, garlic is high in antioxidants but it also contains high amounts of manganese and vitamin B6. Garlic has the potential to decrease cholesterol, blood glucose, blood pressure, inflammation, and the risk of certain cancers! Many of these conditions are also interrelated and, when combined, can increase the likelihood of developing complicated diseases such as atherosclerosis and metabolic syndrome.To reap the powerful effects of garlic, aim to consume one clove a day. Use chopped garlic in sauces and marinades, mince garlic and add it to stir fries, or roast whole garlic cloves on the grill this weekend with olive oil and spices for 30 minutes and add it to your favorite dishes.
Mushrooms (vitamin D)
Vitamin D rich foods are hard to come by but mushrooms can help contribute to your daily needs. Vitamin D plays an important role in calcium absorption and bone health, but it also aids in the absorption of several other key minerals including iron, magnesium and zinc. Furthermore, vitamin D plays an integral role in many other bodily processes. Testosterone, weight maintenance, sleep quality, and inflammation may be all affected by vitamin D levels.One cup of mushrooms makes a good addition to proteins. Sauté mushrooms and add them to pasta for an earthy, savory flavor, mix them into salads, or throw them on the BBQ with meat dishes as they pair well with grilled meat.
Mozzarella (calcium)
Calcium is a major contributor to healthy bones and teeth, but did you know the majority of Americans do not consume enough of it? “The Calcium Gap” describes the significant difference between the recommended level of calcium and the actual intake of calcium. This gap is mainly seen in children aged 9-18, females aged 19-50, and individuals over 70 years of age.Part-skim mozzarella is an excellent source of calcium with lower levels of saturated fat that other cheese. Stick to one ounce of cheese two to three time each week. An easy rule of thumb is that one-ounce is equal to about 1/4 cup. Fresh mozzarella pairs well with spinach, arugula, tomatoes and whole grains. Add it to salads or create your own caprese salad. Ready to test out your cooking skills? Try making your own with our homemade mozzarella recipe.
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AND BLUE...
Blueberries (vitamin C & fiber)
Blueberries are high in soluble fiber which is named for its ability to dissolve in water forming a gel. This gel formation delays your stomach from emptying and delays the delivery of nutrients to the small intestine. This process is a major contributor in keeping you full for longer periods of time throughout the day.Blueberries not only provide fiber but they are also packed with antioxidants and vitamin C. To get an extra kick of these nutrients, enjoy 1/2 cup of blueberries every day. Add them to your oatmeal in the morning, freeze them for smoothies or just eat them plain as an afternoon snack.
Eggplant (folate)
Although technically purple, we’ve added eggplant to our blue category foods, not only because of its high content in nutrients, but also because of its versatility in the kitchen. Eggplant adds a large amount folate to your diet. Folate is a water-soluble essential B vitamin that plays a crucial role in the production of new cells. The vitamin cannot be produced by the body, and is easily depleted within months or weeks of inadequate dietary intake. To stay healthy, we need a consistent supply of folate from our diet.Luckily, eggplant is rich in this vitamin. Eggplant has a dense, savory flavor and can be used as the main dish in the place of meat in many recipes. Eggplant grills very well making it a healthy option for your 4th of July BBQ. Add it to kebabs or just put right on the grill!
Blue crab (B12)
Crab season officially starts in the summertime! What better way to enjoy the shellfish then over the holiday weekend? Crab is an excellent source of vitamin B12, which is crucial for the development and maintenance of nearly every cell in the body. It’s essential for important processes, such as DNA synthesis, red blood cell formation, and the metabolism of dietary fat and protein. Plus, B12 is important for the function of the brain and nervous system.Need ideas of how to incorporate crab into your diet? Chop up cooked crab and add to a homemade seafood stew or chowder. Try making a homemade seafood salad. Or better yet, try our crab cake over salad recipe!
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