The Healthy Red, White and Blue Barbecue

Still feeling patriotic, attending family picnics, or just craving a few new fresh summer produce offerings? Hit a roadside farm stand and try a few of these (extremely healthy) picnic or barbecue worthy Red, White, and Blue Super Foods in your side dishes: 

Red: We all know tomatoes are bountiful and healthy, but if they aren’t your jam, try red peppers for a superfood punch! Red peppers have large amounts of Vitamin A (needed for healthy hair, skin, and bones), Vitamin C (immune system), and capsaicin (a natural chemical that helps alleviate inflammation). Grilled red peppers, onions, and Italian sausage sound delicious! A few other powerful red foods to consider- red potatoes and cherries. 

White: Did you know that white beans are high in soluble fiber? Soluble fiber helps clear dietary fat from our digestive tract, which in turn helps manage cholesterol. I love white chicken chili with navy beans, white kidney beans, and white northern beans, but in the summer, an avocado, arugula, red onion, and white beans salad with a dash of lemon is delicious!  

Blue: Of course blueberries¹ are a delicious blue summertime classic with probable cognitive benefits, but what about, blue corn, blue carrots, or blue potatoes? All are healthy, blue, and have unique health properties.  Blue corn²  is linked in studies to reduced cholesterol and the prevention of metabolic disorders. Blue carrots³ or indigo carrots, are considered a memory-enhancing superfood and are also linked to improved eyesight and better immune responses. Try switching your chips with guacamole or fresh salsa to blue corn chips or warmed blue tortillas -YUM! 

-Written by Kristin Dean, Vivo Care Team
-Reviewed by Jamie Rincker, MS RD LDN 

References

1. Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. Eur J Nutr. 2018;57(3):1169-1180. doi:10.1007/s00394-017-1400-8
   
2. Herrera-Sotero MY, Cruz-Hernández CD, Trujillo-Carretero C, et al. Antioxidant and antiproliferative activity of blue corn and tortilla from native maize. Chem Cent J. 2017;11(1):110. Published 2017 Oct 30. doi:10.1186/s13065-017-0341-x
   
3. Blando F, Marchello S, Maiorano G, et al. Bioactive Compounds and Antioxidant Capacity in Anthocyanin-Rich Carrots: A Comparison between the Black Carrot and the Apulian Landrace “Polignano” Carrot. Plants (Basel). 2021;10(3):564. Published 2021 Mar 17. doi:10.3390/plants10030564