Back to Back Issues Page
Tiny Tummy Tips, Issue #35- Get Your Fourth of July BBQ Game On
July 04, 2023

Happy Independence Day!

Tiny Tummy Tips, Issue #035 -- Get Your Fourth of July BBQ Game On with Red, White, and Blue Foods

In this issue:
1) Color Your World
2) Red
3) White
4) Blue
5) Menu Ideas

As you gear up for the explosive extravaganza today, don your aprons, fire up the grill, and celebrate your independence with some seriously tasty and healthy RED, WHITE, and BLUE eats!

Beside the fact that its loads of fun to enjoy a patriotic BBQ, it can also be loads of healthy eating to eat a variety of colorful foods.

Color Your World

Picture this: the vibrant red of a luscious strawberry, the refreshing green of crunchy broccoli, or the juicy orange hue of a tangy orange.

Did you know that each color brings its unique set of phytochemicals (antioxidants) to the table, like a diverse team of superheroes with different powers?!

That means red foods have totally different antioxidants than green foods do. And blue foods have totally different protective antioxidants than orange foods do, etc.

And boy, do the antioxidants know how to safeguard your precious genes and DNA! So in order to get a wide variety of protective nutrients, eat a wide variety of colors!

And I’m talkin’ produce here….not orange Cheetos and red slushies ;)

So today, let's focus on red, white and blue:

Red Foods

Key Phytonutrient = Lycopene, a carotenoid.

Benefits: Helps protect cells against carcinogens; strong antioxidant properties; may protect against prostate and lung cancers.

Best Food Sources:

•Grapefruit, pink or red

Red/Purple/Blue Foods

Key Phytonutrients = Anthocyanins, powerful antioxidants

Benefits: Prevent the binding of carcinogens to DNA; may help protect against gastrointestinal cancers.

•Bell peppers, red
•Cabbage, red
•Grapes, red, purple

White Foods

Key Phytonutrients = Allicin, flavonoids

Benefits: May protect against carcinogens.

Best Food Sources:


Other Healthy “White” Foods Great for BBQs

Cauliflower - contains sulforaphane, an antioxidant that may suppress cancer development.

White flesh peaches

White flesh nectarines

Menu Ideas

Creative ways to include the red, white, and blue along side your proteins:


Patriotic charcuterie board-

•Red- rasperries, watermelon stars (use a cookie cutter), apple slices, cherry tomatoes, lowfat turkey pepperoni

•White: Greek yogurt dip, cottage cheese, an assortment of lowfat white cheeses

•Blue: blueberries, blackberries, purple grapes


•MY Personal 4th of July Salad: watermelon, blueberry, jicama, cilantro, lime juice

•Patriotic red, white, and blue fruit salad: strawberries, blueberries, and "stars:" cut shapes from white flesh peaches or nectarines, or use jicama and a star shaped cookie cutter.

Side Dishes

Cabbage slaw
Cauliflower rice
Roasted cauliflower

Burger Toppings

Grilled mushrooms
Grilled onions
LOTS of tomato slices!


•Popsicles: Fill a a popsicle mold with a layer of pureed strawberries, Greek yogurt, then pureed blueberries. Freeze.

•Berry parfaits: strawberries or raspberries layered with nonfat Greek yogurt and blueberries or blackberries.

•Fruit kabobs: strawberry, banana, blueberry OR Raspberry, banana, blackberry.

More Ideas on My Pinterest

Healthy eating can be a blast! So, get creative, have fun, and let the colors of red, white, and blue light up your plate!

As we remember our national heroes and celebrate our country’s freedoms, wishing you and your family the best our nation has to offer and the best health too!

Pay It Forward

Tiny Tummy Tips Newsletter delivers practical, professional advice and simplifies what to eat after weight loss surgery.

If you like this e-zine, please do a friend (and me) a big favor and "pay it forward" by sending the link or posting on your social media.

If you received this as a forward from a friend, and if you like what you read please subscribe by visiting tiny-tummy-tips.html

Comments? Ideas? Feedback?

I'd love to hear from you! Just reply to this e-zine and tell me what you think!

See you in the next issue!

In Health,

Suzette Kroll, RDN

Back to Back Issues Page