Smart Choices for a 4th of July Picnic

Red, white and blue foods aren't just patriotic, they confer health benefits. Plants get their colors from phytochemicals, which are health-promoting compounds. Red foods are filled with skin-protecting lycopene, some white foods have antibacterial allicin and blues are rich in circulation-enhancing anthocyanins.

Here are some foods featuring these colors to celebrate the 4th in good health.

Warm Sausage and Red Potato Salad: Swap in red potatoes as a healthy alternative to a classic potato salad.

Maple Berry Parfait: Layers of lowfat ricotta and berries make this into a beautiful breakfast or dessert (pictured above).

Mixed Berries with Limoncello: Fresh herbs and limoncello add a special twist to an eye-catching bowl of mixed berries.

Watermelon and Tomato Salad: Use red tomatoes and watermelon to capture the red, white and blue theme.

Whole Grilled Bluefish: There aren't too many blue fruits and vegetables, so cheat the color with heart-healthy bluefish.

Roasted Red Pepper Dip: Step aside, hummus. This pepper dip has lots of flavor and a bright color.

Jicama Slaw: Crunchy white jicama is a special alternative to traditional cabbage slaw.

Cauliflower Steaks with Beans and Tomatoes: This recipe calls for roasting the cauliflower steaks, but you can try grilling them, too.

Grilled Peaches: These make a super simple and sweet healthy dessert.

Red and White Sangria Pops: A grown up dessert with lots of fruit!
Keep Reading

Next Up

5 Food Hacks to Make Your 4th of July Picnic Stress and Mess Free

Get Cooking Channel's picnic tips and food hacks for 4th of July from Good to Know and You're Eating It Wrong host Dan Pashman.

Happy 4th of July!

Get last-minute recipes for your 4th of July party from Cooking Channel.

Happy 4th of July, America!

Celebrate July 4th with Cooking Channel's best grilling recipes, including hamburgers, steak, chicken, top summer side dish recipes, summer desserts and more.

Happy 4th of July

Get 10 red, white and blue desserts worthy of fireworks.

Perfect 4th of July Desserts

If only we could declare independence from the Kingdom of Great Britain every week so there would always be a great excuse to make these red, white and blue dessert recipes.

Better Burgers for Your July 4th Party

Get Cooking Channel's best burger recipes without the beef, for when you're hosting a vegetarian or just want to mix it up.

4th of July Berry Tart Recipe

Patriotic colors and summery flavors combine to make this the perfect 4th of July dessert recipe.

On TV

Pizza Masters

7:30am | 6:30c

Pizza Masters

8:30am | 7:30c

Sugar Showdown

9:30am | 8:30c

Sugar Showdown

10:30am | 9:30c

Unique Sweets

11am | 10c

Unique Sweets

11:30am | 10:30c

Unique Sweets

12pm | 11c

Unique Sweets

12:30pm | 11:30c

Unique Sweets

1pm | 12c

Unique Sweets

1:30pm | 12:30c

Good Eats

2pm | 1c

Good Eats

2:30pm | 1:30c

Unwrapped 2.0

3:30pm | 2:30c

Choccywoccydoodah

4:30pm | 3:30c
7pm | 6c
On Tonight
On Tonight
8pm | 7c
9pm | 8c
10pm | 9c
11pm | 10c
12am | 11c
1am | 12c
2am | 1c
3am | 2c
What's Hot
What's Hot

The Best Thing I Ever Ate

New Episodes Sundays 8|7c

Pick a Side!

The Snackdown

In our new animated series, we debate the most-pressing food matters of our time, like is cereal a soup?

So Much Pretty Food Here