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!

Next Up

Squash Boring Dinners with Zucchini as Your Main Dish Tonight

Check out Cooking Channel's zucchini and summer squash recipes for easy and healthy main dishes at dinner.

Meatless Monday: Quick Caprese Sandwich

Go for a caprese sandwich when it's too hot to turn on the oven. Delicious and requiring hardly any thought or effort, it’s a Meatless Monday recipe you’ll be thankful to have on-hand.

Fuel Up for Summer with 4 Protein-Packed Grilled Chicken Skewers

Get chicken skewer recipes for summer grilling on Cooking Channel from celebrity chefs like Aida Mollenkamp, Tyler Florence, Bal Arenson and more.

On TV

So Much Pretty Food Here