Happy and Healthy 4th of July!

Happy 4th of July!  Are you looking for a fun, festive and healthy way to serve dessert at your upcoming cookout?  Consider this refreshing American flag made out of strawberries, bananas and blueberries.  Strawberries and blueberries are good sources of fiber and powerful antioxidants.  Bananas also provide fiber as well as potassium, an important electrolyte used by the heart.  When you sweat, you lose potassium, so it is important to replenish it on hot summer days.   This American flag is so easy to make that kids can join in on the fun of building it for your cookout. You can serve the flag as is, or pair it with some delicious low-fat vanilla Greek yogurt on the side to boost the protein and calcium intake of your family and friends.

Ingredients:

• 1 pint of blueberries
• 2 lb container of strawberries
• 4 to 5 large bananas, sliced in ¾ inch pieces
• 1 cup vinegar
• 3 cups water
• 4 Tbsp. lemon juice
• 11 (8 to 12 inch) wooden skewers
• 1 to 2 cups of low-fat vanilla Greek yogurt

 Preparation:

1. Remove stems from strawberries using a knife.
2. Place 1 cup vinegar into bowl and add 3 cups of water to vinegar.
3. Place blueberries and strawberries into vinegar/water mixture and gently toss in bowl to clean the berries.
4. Remove berries from vinegar/water mixture and pat dry on a paper towel.  Sort out the strawberries into piles of the largest to smallest.  Set all berries aside.
5. Peel 4 to 5 large bananas and cut into ¾ inch pieces.   Place 4 Tbsp. of lemon juice in a small bowl and add cut bananas to it.  Coat banana pieces in the juice and then set aside.
6. Take 5 skewers and begin to process of making of the “stripes” of the flag starting with a large strawberry then a piece of banana.  Continue with 2 more strawberries and one more piece of banana.  After the last strawberry, add 7 blueberries for the “stars” of the flag.  Repeat with the next 4 skewers.
7. Take the remaining 6 skewers to complete the “stripes” of the flag, alternating with the largest strawberry on the bottom with a piece of banana until you reach the top of the skewer (suggested 5 strawberries and 4 pieces of banana per skewer).  The number of strawberries and bananas may be more or less depending on the length of wooden skewers used.
8. Cover with Saran wrap and foil and serve within 4 to 6 hours after assembly.