Photo: Skyler Creative

It’s July! And while the 4th of July has already passed (I can’t believe it!) I am still soaking up all things red, white and blue. Something about red, white and blue feels like SUMMER to me.

Nutrition Benefits of Red, White and Blue Foods

A recent trend (at least in my world) has been to encourage eating a diet with a variety of colors! While this is pleasing to the eye and pretty to look at, the colors in foods are actually associated with their antioxidants. Antioxidants work to get rid of disease-causing free-radicals in our bodies, and they help us to be as healthy as we can!

Red Foods:

• There are many red foods! Some of my favorites are radishes, strawberries, tomatoes, raspberries, and bell peppers.
• Other red foods include cherries, watermelon, apples, cranberries, beets, grapes, pomegranate, and red onion.

Blue Foods:

• The blue in foods is often due to the antioxidant anthocyanin.
• Blueberries are one of the few truly blue foods and are thought to have one of the highest concentrations of antioxidants.
• Other blue foods: blue potatoes, blackberries, and blue corn.

White Foods: 

• White foods have health benefits too!
• Potatoes are a naturally high source of potassium and resistant starch (which is great for digestion), vitamin B6, and vitamin C.
• Cauliflower contains MANY vitamins and minerals making it extremely nutrient-rich and a good source of fiber.
• Turnips are in the cruciferous vegetable family, which contain natural cancer fighting properties.

I’ve created a roundup with my fellow dietitians sharing delicious and nutritious red, white, and blue recipes. Enjoy!

Spicy Sweet Strawberry Salsa – Tara Rochford Nutrition

Blueberry Oat Bran Muffins – Tara Rochford Nutrition

Red White and Blue Popsicles – Nourish Nutrition Co

Strawberry Watermelon Agua Fresca – Being Nutritious

Balsamic Roasted Strawberry Shortcake – U Rock Girl

Strawberry Sundae with Dark Chocolate Balsamic Vinegar – Veg Girl RD

Loaded Berries and Cream Dessert Chips – Amy Gorin, RD

Wild Blueberry Ricotta Pancakes – Amy Gorin, RD

Red, White and Blue Skillet S’mores – 3 Scoops of Sugar

Raspberry Lemon Chia Jam – Leanne Ray

Mason Jar Sangria – Leanne Ray

Berries and Granola on the Go – Gourmet Hiking

Summer Strawberry Star Cube Refreshers – My Millennial Kitchen

Red, White and Blue Watermelon Flag Salad – Sweet Cayenne

Red, White and Blue Overnight Oats – Nutrition Starring You

Quinoa Beet Burger – Chelsey Amer Nutrition

Blueberry Chia Pudding – Chelsey Amer Nutrition

Red Cabbage and Blueberry Slaw – Chelsey Amer Nutrition

Blueberry Spinach Salad with Strawberry Tahini Dressing – It’s a Veg World After All

Honey Lemon Panna Cotta – Live Best

Brekkie Berry Popsicles – McDaniel Nutrition Therapy

Berries in a Cloud – Mom’s Nutrition Handbook

Homemade Blueberry Baked Donuts – Lively Table

Balsamic Roasted Berry Bruschetta with Burrata – Lively Table

Cherry Chia Seed Jam – Stephanie Lee Nutrition

Berry and Cashew Cream Dessert Pizza – Triad to Wellness

5 Ingredient Blueberry Pancakes – Wholly Plants

Fruit and Nut Tart – One Bite Wellness

Vegan Raspberry and Coconut Cream Nutella S’mores – Kara Lydon, RD

Watermelon, Blueberry and Feta Salad – From A to Zucchini

Festive Bean Salad with Peaches and Red Peppers – Food Coach for Me

Farro and Blueberry Salad – Foods with Judes