The Fourth of July showcases the colors of the American flag, which is also conveniently the best time of year for most red, white, and blue fruits!

It’s important to try to have a variety of different colored fruits in your diet. Each color contains different phytochemicals that have various health benefits and can reduce risk of certain diseases. Getting a variety of different colored fruits is recommended on a regular basis, but for the holiday we can focus on those that are red, white, and blue!

Red colored fruits are high in vitamin A, C, potassium, and antioxidants. This means that they can help protect you from heart disease, lung disease, cancer, and overall improve cognitive function. Some examples for red colored fruits include strawberries, raspberries, cherries, red apples, watermelon, and red grapes.

White colored fruits have anti-tumor properties which can also help reduce the risk of cancer. They are beneficial for the heart as well because they help control cholesterol levels. Some examples of white colored fruits include bananas, white peaches/apples without the skin (also called the flesh), pears, dragon fruit, and coconut.

Blue colored fruits are good for your urinary tract health, digestive health, memory function, and can promote healthy aging. They also have anti-inflammatory properties which can be beneficial for people with joint and/or muscle pain. Purple colored fruits fall into the same category so have the same benefits. Some examples of blue/purple-colored fruits are blueberries, blackberries, concord grapes, plums, raisins, and prunes.

So, what are some fun ways to incorporate these fruits for a vibrant 4th of July themed dish? Here are a few ideas to get you started!

Red, White, and Blue Fruit Salad

Ingredients:
4 apples, peeled and cut into ½ inch chunks
1 pound of strawberries, hulled and sliced
1 pound of blueberries
1-3 tsp of lemon juice, as desired
1 8 oz tub of cool whip, thawed

Directions:
Rinse and dry all fruit with a paper towel before cutting.
Cut off the stem to each strawberry, lay the flat top part down and slice the strawberry from the tip into fours. Lay those quarters flat and horizontally and cut into small pieces as desired.
Peel the apples, slice around the core, lay each piece flat and cut into 1/2-inch strips, and then cut each strip into ½ inch cubes. Put the apple cubes in a large bowl, pour in the lemon juice and toss to keep them from browning. Add the strawberries and blueberries and toss it all again.
Serve in individual clear plastic cups, topped with sugar free cool whip if desired.

Red, White, and Blue Yogurt Popsicles

Ingredients:
6 count popsicle mold
12 oz container of raspberries
6 oz container of blackberries
32 oz container of low-fat vanilla yogurt with no sugar added
2 tsp lemon juice

Directions:
Rinse and dry fruit with a paper towel.
Blend the raspberries with a teaspoon of lemon juice to a pureed consistency.
Blend the blueberries with a teaspoon of lemon juice to a pureed consistency.
Layer the yogurt, raspberries, and blueberries in the popsicle molds as desired.
Wipe off any excess filling and slide a popsicle stick into each mold. The stick can be used to stir up the filling a little for a more marbled look.
Add a lid on top of each mold and freeze for at least 5 hours.
To serve, run warm water over the mold to loosen the popsicles out of the mold and enjoy!
Keep extra popsicles in the mold and store back in the freezer.

Red, White, and Blue Yogurt Parfait

Ingredients:
2 cups of cherries, pitted
2 cups of concord seedless grapes
32 oz container of low-fat vanilla yogurt with no sugar added
2 tbsp honey
2 tsp lemon juice
2 tsp vanilla extract

Directions:
In one medium saucepan, combine the cherries, 1 tbsp honey, 1 tsp lemon juice, and 1 tsp vanilla extract and bring to a simmer.
In another medium saucepan, combine the grapes, 1 tbsp honey, 1 tsp lemon juice, and 1 tsp vanilla extract and bring to a simmer.
Simmer both for 10-15 minutes, stirring occasionally or until the mixtures have slightly thickened.
Remove from heat and allow to cool.
Once cooled, layer each individual clear plastic cup as desired. For example, you can spoon in a layer of the cherry compote, then a layer of vanilla yogurt, then a layer of cherry compote.
Serve immediately or store in the fridge.

Red, White, Blue Summer Drink

Ingredients:
1 bottle Bai Antioxidant Infusion Zambia Bing Cherry, chilled
½ cup of blueberries, rinsed
½ cup of skinless white peach, diced
Ice as desired

Directions:
In a large glass, combine the ice, blueberries, and white peach
Pour the Bai flavored water on top, stir and enjoy!

These can be a fun and easy way to stay cool this holiday while still staying on track with your weight loss! Don’t hesitate to call the office to speak with our dietitian if you have any questions!

Happy 4th of July!