Most of us are likely finding July 4th and its fireworks not to be the usual celebration this year, for an absolute boatload of reasons…none of which I am going to list :). Instead, I am going to focus on red, white and blue in a most patriotic and nutritional way that feels right - through food 🍓🍇.


Fresh tomatoes everywhere are a sure sign that summer is here. Although available year round, tomatoes from other seasons do not have the same juiciness of summer crop. The first true tomatoes of summer are the cherry tomatoes, followed by literally hundreds of varieties of the large, round, red tomatoes, at their best when they appear in baskets and baskets at your local farmer’s market.

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When I think how can I add white to a festive dish, I often think cheese. It is always a tasty way to get some non-meat protein (approximately 5–7 grams per ounce), and usually a crowd pleaser. White pizza is a great option to get some cheese in your meal😋. It is super versatile, you could put any vegetable combination on top and it is delicious. It can be serves as an appetizer or main course, whichever suits you best. Enjoy the yummy crust, cheese, sauce, and veggies and be sure to balance your meal with a side salad or a cup or two of grilled vegetables.

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Blueberries. Rich in nutrients, flavor and versatility. Fresh blueberries can make a satisfying snack, a breakfast topping, and certainly a tasty cocktail. Frozen blueberries are an awesome addition to any smoothie. Low in calories, yet high in fiber, packed with antioxidants and phytoflavinoids, vitamin C and vitamin K, they should be a part of your daily summer menu. Why so blue? Those powerful antioxidants that may protect against cancer, heart disease and cognitive decline, also give blueberries their color.

Photo by Sara Cervera on Unsplash

A nutrition expert and middle child, I am writing to promote health and wellbeing, recipes and tips in a relatable, slightly rebellious fashion.