Scottsdale, Arizona - Show your patriotic side and celebrate good health this July 4th by serving red, white and blue food.

Colorful plant foods are loaded with phytochemicals (natural disease fighting compounds). Phytochemicals fight disease in a number of ways.

Some have antioxidant properties and neutralize naturally occurring free radicals and protect cells from damage. Some plant compounds are anti-inflammatory and help normalize immune function. Still others induce cell cleanup, whereas others keep blood cells from clumping. Many of these processes result in reduction of blood pressure, preservation of vision, lowering of cholesterol, and protection from heart disease, stroke and certain cancers.

Here is a short list of red, white and blue foods:

• Red: Acai berry, beet, blood orange, cherry, cranberry, kidney bean, pink grapefruit, pomegranate, radicchio, radish, raspberry, red cabbage, red grape, red onion, red pepper, red plum, strawberry, tomato, watermelon.
• White: Almond, apple, banana, cauliflower, hazelnut, jicama, leek, mushroom, parsnip, pear, shallot, soybean (tofu), white grapefruit, white onion.
• Blue: Blackberry, blue corn, blueberry, eggplant, plum, prune, purple asparagus, purple carrot, purple cauliflower, purple currant, purple grape, purple potato.

And here are a few ideas for how to serve them on July 4th:

Breakfast

• Oatmeal, strawberries, blueberries and walnuts.
• Whole-grain waffle with raspberries and a drizzle of blueberry syrup.
• Mixed fruit bowl of banana, cherries and blackberries.
• Whole-grain toasted baguette slices topped with light cream cheese, sliced red grapes and a drizzle of balsamic vinegar.

Lunch

• Red, white and blue burger — veggie burger with red tomato slices, white onion rings and blue cheese crumbles.
• Salsa of tomato, jicama and ripe olives, served with blue corn chips.
• Veggie bowl of red cherry tomatoes, and florets of white and purple cauliflower, served with hummus.

Snack

• Patriotic trail mix of dried fruit (apple, blueberries, coconut, cranberries) and slivered almonds.
• Watermelon water made by blending and partially freezing seedless watermelon, garnished with a thin wedge of apple and several blackberries. This can also be frozen into ice cubes and added to the watermelon water.

Dinner

• Shellfish extravaganza — steamed shrimp, crab or lobster served with blue and white potato salad.
• Side salad of crisp red cabbage slaw.
• Parfait with layers of red berries, white low-fat yogurt and blueberries, topped with a slice of star fruit for pizzazz.

Add your red, white and blue ideas. I'll be watching! Happy July 4th!