Celebrate July 4th by getting the most out of your red, white, and blue foods. We’re not talking artificially-colored goodies, but rather fresh and delicious fruits and veggies in naturally-patriotic tones.

Red hued foods have tons of antioxidants like vitamins A and C. They get their red color from phytochemicals like lycopene and anthocyanins. Lycopene is an antioxidant found in foods like watermelon and tomatoes and helps protect our healthy tissues from free-radical damage. Anthocyanins are found in foods like cherries and strawberries. This powerful antioxidant helps fight inflammation and protects your blood vessels and nervous system.

• Cherry recipe: Peaches With Balsamic Cherries
• Strawberry recipe: Strawberries With Basil Granita
• Tomato recipe: Tomato Salad
• Watermelon recipe: Frozen Watermelon Margaritas

White foods get their color from anthoxanthins found in foods like bananas, cauliflower, garlic and mushrooms. Many of these white good-for-you foods also contain the phytochemical allicin, which may help lower cholesterol and blood pressure. Allicin has also has been thought to help reduce the risk of stomach cancer and heart disease.

• Cauliflower recipe:  Roasted and Pureed Cauliflower
• Banana recipe:  Banana Ice Cream
• Garlic recipe: Chile-Garlic Edamame
• Mushroom recipe: Mushroom Wheat Berry Pilaf

Blue and purple foods such as blueberries, figs, eggplants and plums are grouped in the same category and provide similar health benefits. These foods get their gorgeous hue from the phytochemical anthocyanin (also found in red foods).  Studies have shown that eating foods high in anthocyanins may help reduce the risk of heart disease, stroke and cancer.

• Blueberry recipe:  Blueberry Sauce
• Fig recipe: Figs With Ricotta, Pistachio and Honey
• Eggplant recipe: Traditional Babaganoush
• Plum recipe: Pork Tenderloin With Plum Barbecue Sauce