By Dr. Janet Brill
Have you developed your July 4th menu yet?
Don’t forget to incorporate multiple shades of red, white, and blue fruits and vegetables!
Red- strawberries, raspberries, cherries, watermelon, red apples, red grapefruit, pomegrantes, cranberries, blood red oranges
White- white nectarines, white peaches, bananas
Blue (or purple)- blueberries, blackberries, purple grapes, plums, figs
Red- tomatoes, red bell peppers, beets, red onion, red cabbage, radishes, red potatoes
White- onion, cabbage, cauliflower, mushrooms, garlic, white corn, jicama, potatoes
Blue (or purple)- eggplant, purple cabbage
For an example, check out this week’s featured recipe, Red, White and Blueberry July 4th Coleslaw!
July 4th zero cholesterol recipe of Red White and Blueberry Coleslaw
Stir up your own dressing for your coleslaw by using plain 0% Greek yogurt and vinegar for the main ingredients.
Yield: 8 servings (1 cup = 1 serving)
Red White and Blueberry Coleslaw
Blueberry Yogurt Dressing:
In a large bowl add the coleslaw ingredients. In a food processor or blender, add dressing ingredients and blend until a smooth consistency. Pour dressing over the raw coleslaw and mix together until the dressing evenly covers the bowl of coleslaw. Coleslaw is ready to serve.
Per Serving: Calories: 67 kcal
Cholesterol: 0 mg
Dietary Fiber: 3 g
Protein: 3 g
Sodium: 33 mg