CHIP Alumni Association (PACAA)

CHIP Tip No. 46: Holiday Sparklers

Don’t let the fireworks be the only crowd pleaser this 4th of July. Try these festive foods to “wow” your family and friends!

Fruits and vegetables are a rich source of health-promoting substances called phytochemicals. Phytochemicals are naturally occurring substances found in plant foods that provide them with color, flavor and aroma. Fruits and vegetables are not the only source of phytochemicals, they can also be found in whole grains, legumes, nuts, seeds, and spices. Scientists have identified over 2000 plant pigments and are continuing to research their many health benefits. Let’s take a look at the “festive” colors of nature!

Red and Blue fruits and vegetables are colored by the plants pigments “lycopene” or “anthocyanins”. Lycopene acts as a free radical scavenger, helping to protect body cells from dangerous free radicals and protect against certain cancers. Good sources of lycopene include: tomatoes, tomato products, pink grapefruit, and watermelon.

The phytochemical anthocyanin produces a red to blue color. Anthocyanins can be found in strawberries, raspberries, cranberries, red grapes, blueberries, plums and many other fruits and vegetables. Blueberries have been touted for their powerful punch in the arena of cancer prevention, and some research has even shown that blueberries may help slow the aging process and improve memory function.

White fruits and vegetables are colored by the pigment “anthoxanthin”. Allicin, a natural chemical found in anthoxanthin, may help to lower cholesterol and reduce the risk of heart disease. Some examples of white fruits and vegetables include: bananas, onions, garlic, cauliflower, and potatoes.

Bean Salad (recipe obtained from: goveg.com)
This colorful salad is a must this 4th of July. The festive salad is not only eye appealing but is high in fiber and loaded with protective antioxidants.
1 cup red kidney beans soaked for 5 or 6 hours or 11 oz. canned red kidney beans (no salt added), drained and rinsed thoroughly under running water
1/4 cup finely chopped red onion
1/4 cup finely chopped white onion
1/3 cup finely chopped tomatoes
1/4 cup finely chopped green pepper
1/4 cup finely chopped red pepper
1/4 cup finely chopped yellow pepper
1/4 cup fresh chopped coriander
6 fresh lettuce leaves, optional
For the Vinaigrette:
1 tsp. sugar
Salt, to taste
2 tsp. olive oil
5 tsp. white vinegar
Boil the beans until tender.
Mix the cooked beans with onions, tomatoes, peppers, and coriander.
Mix together all the ingredients for the vinaigrette and toss into the salad.
Lay the lettuce leaves in a serving dish and pile the salad on a bed of lettuce leaves (optional).
Makes 4 servings
Nutritional Information (1 serving) : Calories 110, Fat 2.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 5mg, Fiber 4g, Total Carbohydrate 17g, Protein 5g

Blueberry Special (recipe obtained from: nutritionmd.org)
This recipe is a great way to enjoy something sweet and healthy too!
1 1/2 cups Grape-Nuts cereal
1 3/4 cups frozen unsweetened apple juice concentrate
1/2 teaspoon vanilla extract
1 8-ounce can juice-packed crushed pineapple, undrained
1/4 cup quick-cooking tapioca
5 cups fresh or frozen blueberries
Preheat oven to 350°F.
For crust: Place cereal in a zip-top bag and crush with a rolling pin. Combine 3/4 cup apple juice concentrate and vanilla. Mix cereal and apple juice mixture together. Press into bottom and sides of a 10" pie pan. Bake for 12 minutes. Cool.
For filling: Place pineapple and its liquid, remaining 1 cup apple juice concentrate, and tapioca in a medium saucepan. Bring to a boil. Cook and stir until thickened, about 3 minutes. Add blueberries. Cook an additional 3 minutes. Pour into crust. Cool and serve.
Makes 8 servings
Nutritional Information (1/8 of recipe): Calories 267, Fat 1g, Saturated Fat 0.2g, Cholesterol 0 mg, Sodium 149mg, Fiber 4.6g, Total Carbohydrate 64.7g, Protein 3.5g

Fruit Salsa (recipe obtained from: goveg.com)
This unique sweet and spicy combination is great paired with tortilla chips, bean burritos, or grilled seitan.
1 cup strawberries, finely chopped
1 orange, peeled, seeded, and finely chopped
3 kiwis, peeled and finely chopped
1/2 cup fresh pineapple, finely chopped
2 green onions, finely chopped
1/4 cup red pepper, finely chopped
1/4 cup yellow or green bell pepper, finely chopped
1 jalapeño pepper, seeded and minced
1 Tbsp. fresh lime juice
Put all the ingredients into a bowl and mix well. Cover and chill for several hours or overnight.
Makes 4 servings
Nutritional Information (1/4 of recipe): Calories 100, Fat .5g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 7.5mg, Fiber 5g, Total Carbohydrate 24g, Protein 2g