As we get ready to celebrate the 4th of July we often think of all of the tips we have heard before about eating healthy at picnics or BBQs. Instead of thinking about foods we shouldn't eat, let's think about foods we SHOULD eat. The color of the produce indicates the type of flavonoids and antioxidants that are in it, therefore we should be eating a variety of colors to get the most benefit. In honor of America's birthday, let's start with the good ole' Red, White, and Blue.
Red fruits and veggies contains lycopene. These are nutrients that protect against breast and prostate cancer and cardiac disease. Try: strawberries, watermelon, raspberries, cherries, tomatoes, and red peppers.
White may sound like a bad thing, as we are often told to avoid white breads and flours, but not in this case. These particular phytonutrients are called indoles and they support healthy bones and your circulatory system. Try: cauliflower, onions, garlic, mushrooms, bananas, white peaches, and grapes.
Finally is blue, and July happens to be Blueberry Month! These fruits and veggies are full of flavonoids, which protect against neurological diseases, cancers, and inflammation. Try: blueberries, blackberries, purple grapes, plums, and beets.
Go ahead and eat your red, white, and blue!!!
And to help you get your red and blue on, here is a recipe for a refreshing Berry Fruit Salad that would be great to serve at breakfast, brunch, or as a light refreshing dessert. You can find the original recipe post over at www.eatingwell.com.
Berry Fruit Salad with a Lemon Curd Sauce
1½ cups fresh or frozen raspberries
1 cup fresh or frozen strawberries
⅓ cup fresh orange juice
2 tablespoons fresh lemon juice
¼ cup sugar
4 cups fresh strawberries
3 cups fresh blueberries
3 cups fresh blackberries
1½ cups fresh raspberries
Fresh mint leaves for garnish (optional)
(Feel free to use more or less of a certain berry depending on your preferences.)
For the puree: Puree raspberries, strawberries, orange juice and lemon juice in a blender until smooth. Add sugar. Set aside at room temperature for up to 3 hours or cover and refrigerate.
For the sauce: Place lemon curd in a medium bowl and gradually stir in Greek yogurt. Transfer to a serving dish, cover and refrigerate until ready to serve.
For the berries: Toss the berries with the puree. Cover and let stand at room temperature.
When ready to serve, transfer to a serving dish, garnish with mint if desired. Serve each portion of berries topped with about 2½ tablespoons of the lemon sauce.
Tip: If you are unable to find lemon curd, simply use Lemon flavored Greek yogurt. Enjoy!