A Great Fourth of July

Tiny Tummy Tips, Issue #61: The Power of Red, White, and Blue Foods

While it’s fun to WEAR red, white and blue, note that it’s HEALTHY to EAT red, white and blue…foods that is ;)

And eating red, white, and blue foods isn’t just a festive treat for holidays; it’s a year-round strategy for great health.

You may have heard me say this before, but it bears repeating:

Each color (of vegetable or fruit) brings its own unique set of phytochemicals (antioxidants) to the table, like a diverse team of superheroes with different powers.

That means red foods have TOTALLY different antioxidants (super powers) than blue foods do. And blue foods have totally different protective antioxidants than white foods do, etc.

Antioxidants know how to safeguard your precious genes and DNA! So in order to get a wide variety of protective nutrients, you have to eat a wide variety of colors. How about starting with red, white, and blue in celebration of the 4th of July?!

When I say “white” foods I don’t mean white bread, white pasta, white rice.

I’m talkin cauliflower, garlic, mushrooms, turnips, etc.

The Magic of Red, White, and Blue Foods

Red Foods

These beauties are bursting with antioxidants like lycopene and anthocyanins, which help fight inflammation and protect your heart.

Plus, they're rich in vitamins A and C, boosting your immune system and skin health.

White Foods

These humble heroes are full of fiber, potassium, and antioxidants that support digestive health and reduce the risk of chronic diseases. They also have natural anti-inflammatory properties!

Blue Foods

They’re packed with anthocyanins, which have been linked to improved brain function and heart health. Plus, they’re loaded with vitamins K and C, keeping your bones strong and your immune system robust.

Quick and Easy Patriotic Recipes

Patriotic Charcuterie Board

here.

•Red- raspberries, watermelon stars (use a cookie cutter), apple slices, cherry tomatoes, (for protein lowfat turkey pepperoni)

•White: Greek yogurt dip, cottage cheese, jicama, (for protein: an assortment of lowfat white cheeses)

•Blue: blueberries, blackberries, purple grapes, shredded purple cabbage

Patriotic Fruit Salad

Pro tips:

• Watermelon: cubed, melon balls, or use star shaped cookie cutter

• Jicama: peel and chop or use star shaped cookie cutter

• Chopped basil (optional)

Strawberry and Blueberry Greek Yogurt Parfait

• 1 cup Greek yogurt
• 1/2 cup sliced strawberries
• 1/2 cup blueberries
• A SPRINKLE of low sugar granola (optional)

Instructions:

1. Layer the Greek yogurt in a glass.
2. Add a layer of strawberries.
3. Follow with a layer of blueberries.
4. Sprinkle with granola for a crunchy finish!

Alternatively, spread the yogurt on a cookie sheet lined with parchment paper, and sprinkle with the berries and optional small amount of granola. Freeze to make “yogurt bark.”

Cauliflower and Red Bell Pepper Stir-Fry

Instructions:

1. Heat the olive oil in a large pan over medium heat.
2. Add the minced garlic and sauté until fragrant.
3. Toss in the cauliflower florets and red bell pepper slices.
4. Stir-fry until the veggies are tender but still crisp.
5. Season with salt and pepper to taste.

Pinterest Patriotic Recipes

Pay It Forward

If you like this e-zine, please do a friend (and me) a big favor and "pay it forward" by sending the link or posting on your social media.

If you received this as a forward from a friend, and if you like what you read please subscribe by visiting tiny-tummy-tips.html

Comments? Ideas? Feedback?

See you in the next issue!

In Health,