This week we celebrate our country’s freedom with cookouts, parades, and festivals. We associate red, white, and blue with this mid-summer celebration. Of course, every celebration includes a variety of foods! I’m going to celebrate by including a patriotic dessert with some of my favorite red, white, and blue foods. Since I just picked (and pitted) over 13 pounds of tart cherries, my holiday dessert will definitely include these red gems!
Tart cherries have an antioxidant called anthocyanins, which contribute to the sour taste as well as the cherry’s intense color. According to http://www.aicr.org/foods-that-fight-cancer/cherries.html, research has shown some potential health benefits to consuming these little tart beauties. In laboratory studies, anthocyanins have been found to inhibit cancer cell growth without affecting the healthy cells. Other research has shown that consuming tart cherries, as well as their cherry juice, can help to reduce muscle soreness, and recovery, after exercising. In addition, tart cherries have been shown to play a role in easing the pain of arthritis as well as help in keeping our heart healthy. Research continues to study the connection between consuming this favorite summer berry and their health benefits. Pitted cherries are an excellent source of vitamin A and are a good source of vitamin C. Cherries also have dietary fiber which has been linked to having a reduced risk of colorectal cancer. .
The white for my dessert? Well, July is National Ice Cream Month! President Reagan designated this month because it is a fun food as well a nutritious food. Besides, over 90% of us enjoy it, so why not give it the recognition it deserves! There is even a National Ice Cream Day, to be celebrated on July 19 this year. So, my dessert will definitely include ice cream. The International Ice Cream Association (http://www.idfa.org), states that vanilla is the most popular ice cream flavor and we consume close to an average of 22 pounds of ice cream in a year. The most popular product is premium ice cream, which has a higher fat content and a reduced aeration than regular ice cream. There are a large variety of products available including reduced fat and reduced sugar ice creams. Look at the choices, and select a healthier version when possible. Choose My Plate, www.choosemyplate.gov, states that a 1 ½ cup serving of ice cream counts as a one cup serving from the dairy group or a scoop is equivalent to 1/3 cup of milk. It’s a lot of fun to make your own ice cream during these hot summer months, whether churning a mixture in an old fashioned ice cream maker or using a modern electric ice cream table top model.
I love blueberries and have favorite memories of picking many buckets of blueberries (well, some never made it to the bucket because I ate them right from the bush). So, the blue for my celebration dessert has to be these small bundles of nutritious goodness. There are a number of health benefits to blueberries besides being low in calories, (57 calories per 100 grams).
The Blueberry Council
The Blueberry Council, www.blueberrycouncil.org, provides information about the health benefits of blueberries. Blueberries have a large amount of antioxidants as well as containing some vitamin C, vitamin E and vitamin A. They are also a good source of minerals including potassium, manganese, and copper. Blueberries can be served in a number of ways including yogurt, salads, ice cream, muffins, and jelly.
So, let’s celebrate the red, white, and blue with a delicious and nutritious dessert. Make mine some cherries (sweetened just a little) and blueberries in a small cup of reduced fat vanilla ice cream.
