Have you developed your July 4th menu yet?

Don’t forget to incorporate multiple shades of red, white, and blue fruits and vegetables!

Fruits:

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

Vegetables:

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)

Ingredients:

Red White and Blueberry Coleslaw

• 2 cups of white cabbage, shredded or chopped
• 1 cup of red cabbage, shredded or chopped
• 1 cup of carrots, shredded or chopped
• 1 cup of fresh blueberries
• 1 cup of strawberries, chopped
• 1 cup of grape or cherry tomatoes, sliced in half

Blueberry Yogurt Dressing:

• 1 cup of fresh blueberries
• ¼ cup of red wine vinegar·
• ¼ cup of OJ or juice from half an orange.·
• ½ cup of plain greek yogurt·
• 1 tsp of dijon mustard·
• 1 Tablespoon of honey

Directions:
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.

Nutrition Information:
Per Serving: Calories: 67 kcal
Fat: 0g
Cholesterol: 0 mg
Carbohydrates: 14g
Dietary Fiber: 3 g
Protein: 3 g
Sodium: 33 mg