Myth: Colorful veggies are the healthiest to eat.

Answer: Busted!

Red, green, purple and orange veggies (as well as other colors) are known to pack a nutritious punch. They are full of vitamins A and C and minerals such as potassium. Veggies are also high in fiber and low in calories. You may not know they also contain substances called antioxidants, which may have a role in warding off cancer and heart disease.

So what about white veggies? Don’t leave these superstars out. Cauliflower, onions and mushrooms are but a few white veggies that deserve a place on your plate. So go red, white and blue this Fourth of July with some healthy food options:

• Veggie tray filled with cherry or grape tomatoes, red pepper strips, radishes, mushrooms and cauliflower. Add hummus as a dip.
• What’s a July 4th without grilling? These veggies make great kebabs for grilling: red pepper, cauliflower, mushrooms and onions.
• Making a green or spinach salad for your spread? Add some blueberries or strawberries for a pop of color and sweet flavor. Balsamic vinegar goes great with this salad.
• Here’s a dessert that will be red, white and blue and nutritious too: Layer nonfat vanilla yogurt with layers of blueberries, raspberries, strawberries or other berries. Top with granola for crunch.

So celebrate the red, white and blue (and purple, orange and other colorful veggies) this July Fourth!

For more information about healthy eating go to http://www.missourifamilies.org

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933