Summer is officially here. School’s out, days are long, weather’s warm. In a few days we’ll be commemorating our nation’s independence with fireworks, outdoor fare, and red, white, and blue.

This year, why not celebrate the holiday by enjoying colorful foods! In addition to red, white and blue also include orange, yellow, green and purple.

Blue and purple hues in blueberries, eggplant, blackberries, plums and red cabbage come from anthocyanins and anthocyanins. These antioxidants are important for a healthy heart and optimally functioning nervous system.

Red foods like tomatoes, strawberries, watermelon, beets, cherries, cranberries and red grapes are some of our most nutrient-dense foods. In addition to vitamins, minerals, and fiber, they contain many unusual phytonutrients, phenols and antioxidants. Lycopene, a known cancer-fighter that may also lower risk for cardiovascular diseases like heart disease and stroke, is abundant in red fruits like tomatoes. Strawberries are full of ellagic acid, another anti-cancer compound.

Healthy white foods include bananas, onions, garlic, ginger, cauliflower, turnips, parsnips, potatoes, fennel and mushrooms. Potatoes, bananas, and fennel are high in potassium. Cauliflower and turnips are crucifers with anti-cancer properties. Onions are great infection fighters due to antibiotic properties and vitamin C. Raw onions increase blood circulation. Like onions, mushrooms are high in many essential minerals. White foods contain anthoxanthins, which may lower blood pressure and cholesterol.

Don’t forget yellow and orange foods like carrots, squash, wax beans and sweet potatoes. They’re good sources of vitamin A and beta-carotene, which boost your immune system and help keep your bones strong and your eyes healthy.

And of course, there are the abundant green foods. In addition to leafy greens like spinach and kale, these include peas, green beans, broccoli, asparagus, zucchini and cucumbers. They’re a great source of chlorophyll, folate and many other vitamins and minerals. Antioxidants like lutein and zeaxanthin protect against eye diseases and may lower your risk of heart disease and skin cancer.

To summarize, key nutrients in brightly colored fruits and veggies include antioxidants, fiber, vitamins like C, A, and folate, and minerals like potassium and magnesium. A colorful array of vegetables and fruits is nature’s way to highlight the variety of nutrients in foods.

We have to wait a few weeks for blueberries. Colorful produce available now at our local farmers’ market includes red strawberries, white salad turnips and red and white radishes, greens like spinach and kale, green peas, and yellow summer squash.

For a simple dessert, blueberries and strawberries with whipped cream or vanilla ice cream is a delicious red, white and blue treat. Add red and blue berries to a green salad with white feta cheese. Or try this Very Berry Crisp.

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Berry Very Patriotic Crisp

Ingredients:

3 cups strawberries

3 cups blueberries

1 tablespoon lemon juice

4 tablespoons tapioca

1 cup rolled oats

1/3 cup brown sugar

1/2 cup flour

1 teaspoon cinnamon

1/2 cup butter

1 cup crushed walnuts or pecans

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Directions:

Preheat oven to 350 degrees.

Mix strawberries, blueberries, lemon juice and tapioca in a large bowl. Set aside.

Butter a 9-inch-by-13-inch baking pan. Spread berries in the pan.

In another bowl, combine oats, brown sugar, flour and cinnamon. Cut in the butter until coarse crumbs form.

Sprinkle crumb mixture over berries.

Bake at 350 degrees 40 to 45 minutes.

Serve warm or cold, with vanilla ice cream for patriotic colors. The brown crumb topping represents the buff facing on colonial army uniforms.

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Arugula Salad with Berries, Almonds

and Feta

Ingredients:

Dressing:

1 small clove garlic

1 teaspoon salt

1 Tablespoon olive oil

2 teaspoons Raspberry or Balsamic vinegar

1 teaspoon honey

1/2 teaspoon poppy seeds (optional)

1 cup slivered almonds

1/4 cup sugar

3 to 4 cups arugula

3 to 4 cups fresh salad greens

1 small sweet white onion, peeled and chopped

1 cup blueberries

2 cups sliced strawberries

1/2 cup crumbled feta cheese

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Directions:

Crush garlic with salt. Add to salad bowl. Blend in olive oil and balsamic vinegar. Set aside.

Wash and shred greens and chop onion. Set aside.

In small skillet over medium heat, cook almonds and sugar, stirring constantly, until sugar melts and coats nuts, 5 – 10 minutes. Watch closely once the sugar starts to caramelize.

Toss greens and onion into the dressing in the salad bowl. Immediately toss the browned almonds into the greens. Stir in berries and feta cheese. Serve immediately, garnished with additional berries and cheese if desired.

Serves two to six (depending on size of serving)

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Author of the award-winning cookbook Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market, Yvona Fast lives in Lake Clear and has two passions: cooking and writing. She can be reached at www.wordsaremyworld.com or on Facebook as Author Yvona Fast.