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Family Nutrition

On the Table for You: Red, White and Blue!

Plan the perfect patriotic celebration with red, white and blue food ideas.

Nutritious, colorful, and patriotic when used together, these red, white and blue foods are sure to keep your American celebrations going strong – whether it’s Fourth of July, Memorial Day or Veteran’s Day.

Appetizer: Crudités platter
Arrange sliced red peppers, one-inch slices of cauliflower, matchstick slices of raw jicama, and blue corn chips on a platter with a white bean dip or low-fat Ranch dressing in the center.
• Red peppers
       High in Vitamins A, B-6 and C
       Crunchy and sweet
• Cauliflower
       High in fiber, Vitamins C, K, B6, and potassium
       Lightly flavored, it works well with dips
• Jicama
       Crunchy, slightly sweet root vegetable high in fiber, potassium and Vitamin C
       Peel the brown outer layer to reveal its white flesh
• Blue corn chips
       Eat in moderation as they are high in carbohydrates and fats
• Great Northern beans
       Also called white kidney beans, these have a great consistency when mashed and blended with seasonings
       High in fiber and protein

Main Dish: Chicken Kabobs with Tomatoes and Eggplant
Cut boneless, skinless chicken into one-inch cubes, skewer them with cherry tomatoes, and grill. Slice eggplant diagonally, marinate for 5 minutes in balsamic vinegar and grill. Slice potatoes into thick slices, drizzle with olive oil and grill. Serve everything together on a platter.
• Chicken
       A favorite with all ages, high in protein and low in fat
• Tomatoes
       Low in sodium and high in Vitamin C, B6, A, K
• Eggplant
       Choose small Asian eggplants which are less bitter – and gill them whole
       High in fiber, antioxidants, vitamins and minerals  
• Potatoes
       High in Vitamin C, fiber, and minerals

Dessert: Yogurt Parfait with Cherries and Blueberries
Layer blueberries, pitted fresh cherries and fat-free Greek yogurt in tall glasses for a final patriotic touch to your meal. Stir in a touch of honey if yogurt is too tart for young palates.
• Cherries
       Packed with phytochemicals that help reduce the risk of cancer, heart disease, and hypertension
       Find cherry pitting tools at kitchen and chain stores
• Blueberries
       Plentiful and fresh in summer
       One cup of fresh blueberries provides almost a full gram of omega 3 fatty acids and 4 grams of fiber
• Greek yogurt
       Rich in protein
       High in calcium

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