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Hy-Vee Dietitian: Red, White and Blue

Meet The Team

    April 3, 2014 | 12:52 pm
    Eating colorful fruits and vegetables has new meaning when it's close to the Fourth of July. What could be more patriotic than incorporating some red, white and blue foods into your party plans?

    A trip down the aisles reveals several nutritious red, white and blue foods. Salads, parfaits, kebabs, layered desserts and more can get a patriotic makeover for the holiday. Let your creativity run wild with these options:

    Red Foods
    • Tomatoes
    • Radishes
    • Red apples
    • Red potatoes
    • Red grapes
    • Red onions
    • Red bell peppers
    • Strawberries
    • Raspberries

    White Foods
    • Cauliflower
    • Jicama
    • White onions
    • White potatoes
    • Bananas
    • Mozzarella or other white cheese
    • Vanilla or plain yogurt
    • Light cream cheese

    Blue/Purple Foods
    • Blueberries
    • Blackberries
    • Blueberry yogurt
    • Purple cabbage
    • Blue potatoes
    • Blue corn chips
    • Raisins

    Berry Bruschetta
    Serves 4

    All you need:
    4 slices Hy-Vee Baking Stone Whole Grain & Seed bread, toasted
    6 Tbsp. Hy-Vee light brown sugar
    1 tsp. grated lemon zest
    2 tsp. lemon juice
    2 cups sliced hulled strawberries
    1 cup blueberries
    4 Tbsp. mascarpone (Italian cream cheese)

    All you do:
    Heat a large skillet over high heat. Add sugar, lemon zest and lemon juice and cook, stirring, until the sugar melts and the mixture begins to bubble. Add strawberries and blueberries and stir until juices begin to exude and berries are warmed through, about 30 seconds to 1 minute. Spread 1 Tbsp. mascarpone on each piece of toast and top with warm berries. Note: Sauce can be made ahead and refrigerated up to 2 days.

    Adapted from Eating Well Magazine

    Red, White and Blue Salsa
    Serves 6

    All you need:
    1 cup blueberries
    1 cup strawberries, diced
    1 cup jicama, diced
    ¼ cup fresh cilantro, chopped
    ¼ cup red onion, finely chopped
    2 Tbsp. jalapeno pepper, stemmed, seeded and finely chopped
    Juice of 1 large lime
    Salt to taste
    Blue corn chips for serving

    All you do:
    In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno and lime juice. Stir until well combined. Season with salt to taste. Serve with tortilla chips.


    Patriotic Layered Punch
    Adapted from Family Fun Magazine

    All you need:
    Ice cubes
    Clear cups
    Hy-Vee Just Juice, cherry flavor
    Gatorade, Cool Blue flavor
    Hy-Vee Water Cooler, mixed berry flavor

    All you do:
    Fill clear glass with ice cubes. Pour a small amount of cherry juice into glass. Very slowly add Gatorade, being careful to pour onto an ice cube, not directly into the other drink. Use same technique when adding the Hy-Vee water cooler. The beverage will temporarily form red, white and blue layers, due to the differences in density of the beverages.

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