The Health Benefits of Red, White and Blue

The Fourth of July is right around the corner, and if you’re like me, you can’t even hear the name of the holiday without seeing the red, white and blue colors associated with it. For me, they’re inseparable.

Because so many delicious and healthy foods share the colors of our flag, I thought I would share some recipes from our recipe collection that would complement your Fourth of July menu. Below you’ll find my top ingredient pics for each color and an easy recipe to serve your guests.

Warm Beet Salad with Pistachios and Gorgonzola


Beets: The antioxidant effect from anthocyanins helps reduce your chance of cancer, heart disease, and reduces inflammation.

Warm Beet Salad with Pistachios and Gorgonzola (2 Guiding Stars)

Pomegranates: Anti-aging properties help offset sun damage to skin and keep bad cholesterol from hardening in the arteries.

Poached Pears with Pomegranate Seeds (2 Guiding Stars)


Potatoes: Rich in vitamins C and B6, potatoes are also loaded with phytonutrients, whose antioxidant properties help fight age-related health problems and neutralize illness-causing compounds.

Zesty Dill Potato Salad  (2 Guiding Stars)

White Fish: Low in fat, high in protein, and good source of calcium, white fish such as cod, flounder and halibut are delicately flavored and easy to prepare.

Halibut with Cilantro Pesto (3 Guiding Stars)

Blue (and Purple!)

Eggplant: Antioxidant compounds contained in eggplant are protective of brain function and eggplant contains antimicrobial and antiviral properties to combat illness and infection.

Grilled Eggplant Parmesan (1 Guiding Star)

Plums: Lots of fiber, potassium and iodine combined with a natural sweetness without a ton of calories makes these little gems a great choice for dessert. Try roasting them on the grill with just a light sprinkling of brown sugar and a dash of cinnamon or if you’re feeling adventurous, try:

Plum Taboulleh (3 Guiding Stars)