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Wellbody Recipe: Red, White & Blueberry Flag
Celebrate July 4 with a flag festooned with healthy berries and bananas!
High in fiber, antioxidants and vitamin C, raspberries help maintain regular bowel movements; protect against heart disease by inhibiting the body’s ability to absorb cholesterol; and help grow tissues and build collagen, important for skin, cartilage, blood vessels and wound repair. One of the key antioxidants in raspberries is called ellagic acid, a known cancer fighter. All raspberries have antioxidants, but black raspberries have the most; eating just four average-sized black raspberries provides more antioxidants than a full serving of most other fruits and veggies.
Creamy, sweet and packed with potassium, bananas can help prevent high blood pressure, protect against clogged arteries and boost bone health. Bananas guard against stomach ulcers by activating cells in the stomach lining to produce a thicker mucus barrier; protease inhibitors in bananas also help eliminate bacteria in the stomach pinpointed as a prime cause of ulcers.
Blueberries are antioxidant superstars, optimizing health by combatting free radicals that can damage cellular structure and DNA. For centuries, Native Americans have valued blueberries' medicinal and nutritional benefits. A recent large-scale study suggests blueberries (and strawberries) may help stave off memory decline associated with aging. Though sweet, blueberries are also relatively low on the glycemic index, so in moderate amounts they don’t negatively impact blood sugar regulation for diabetics and others who need to be especially mindful of glucose intake.
Rinse and drain the berries.
Peel the bananas and slice into rounds, then half moons.
Thread the fruit onto the skewers according to the pattern shown in the photo, then arrange the skewers to make a flag.
Wellbody wishes you a Happy and Healthy Independence Day!
Note: Those with good eyesight may notice the white stripes in this flag are composed of mini marshmallows -- not sanctioned by the Wellbody Blog! If you do decide to use the sugary treats, perhaps use only 1/3 mini marshmallows and 2/3 banana chunks for the white stripes to keep July 4 sweet AND healthy.