This week we'll explore how to color your July 4th treats naturally and a special BBQ-friendly edamame salad recipe. We'll also delve into the importance of electrolytes and a peaceful "sip & stroll" ritual.

Eat Colorfully

Seasonal Ingredient Spotlight: BLUE SPIRULINA

With July 4th coming up later this week, I expect many of you will be making red, white, and blue treats. But before you reach for that bottle of blue food coloring, what about trying a natural alternative? Yes indeed, you can get a bright blue color in a natural (and even healthful!) way using blue spirulina, an edible algae.

Blue spirulina is an edible member of the cyanobacteria family and has a neon blue color. You may be able to find it at artisan grocery stores or you can order it online (I've linked the brand I always use). In addition to looking great, it's actually very nutrient-dense. It contains a wide variety of vitamins and minerals, omegas, antioxidants, and amino acids. In contrast, there's a huge amount of research suggesting that artificial food coloring negatively impacts our health. The take home message? Definitely opt for blue spirulina to color your July 4th cakes, cookies, drinks, etc.

What can you do with this powerful and colorful algae? Basically anything. It mixes nicely into anything liquid or creamy, so you can stir it into frosting, yogurt, ice cream bases, etc. It also works great in drinks; I recently published a fun guide to making drinks with blue spirulina on my blog, which is filled with tips, tricks, examples, and specific recipes.

Will you be making any red, white, and blue creations this week? If so, give blue spirulina a try!

Special Recipe: EDAMAME, QUINOA, CORN, AND BLUEBERRY SALAD

It seems like you all have been loving the special recipes I've been sharing here (ones that you can't get on my blog), so I wanted to pass along another one. This Edamame, Quinoa, Corn, and Blueberry Salad with Basil Lime Dressing is colorful, packed with plant-based protein and nourishing veggies, and perfect for a summer picnic or party.

This special newsletter recipe is sponsored by Seapoint Farms Edamame. If you've ever bought frozen edamame at the store before, it was probably Seapoint Farms. I've always loved their products because they're delicious, easy, reasonably-priced, and have great protein. Check out their Dry Roasted Edamame too, which are my new favorite salty snack.

For the Salad:

• ½ c uncooked quinoa
• 12-oz bag of Seapoint Farms Shelled Edamame
• 1 c corn kernels (ideally grilled and cut off the cob)
• 4 baby cucumbers
• ½ c blueberries

For the Dressing:

• Juice of a lime
• 1 tbsp maple syrup
• ¼ tsp salt
• ¼ c very finely chopped fresh basil

Directions:

1. Cook the quinoa according to the package directions and let it cool completely (tip: if you try to add a dressing or sauce to warm quinoa, it will clump and become sticky).
2. Cook the edamame according to the package directions and let them cool completely.
3. Cut the cucumbers into bite-sized pieces.
4. In a large mixing bowl, combine the quinoa, edamame, corn, cucumbers, and blueberries, then mix gently.
5. In a separate small bowl, stir together the dressing ingredients. Drizzle over the salad and mix gently.
6. Transfer the salad to a serving dish and enjoy.

Live Colorfully

A Podcast to Explore: EVERYTHING YOU NEED TO KNOW ABOUT ELECTROLYTES

I listened to an awesome (and incredibly informative) podcast earlier this month that I wanted to pass along: episode 109 (June 4) of the Strength in Hormones Podcast, which is all about electrolytes. Spoiler alert: it made me realize that I don't know nearly enough.

These charged particles (a.k.a. ions) perform many key functions in the body. They include positively-charged ions such as calcium, sodium, magnesium, and potassium and negatively-charged ions such as chloride, phosphate, and bicarbonate. Electrolytes are critical for our bodies to operate properly. Their roles are very diverse and include helping us regulate blood pH (i.e., acidity), controlling muscle function, assisting with a wide array of important chemical reactions, and governing cellular hydration.

This podcast episode went DEEP, exploring the specific balance between sodium, potassium, and magnesium, and talked in a lot of detail about why most common electrolyte supplements are insufficient. I highly recommend giving it a listen, since I think it will make you question your own electrolyte routine.

Interested in trying something different? After learning a lot more, I just started using the Buoy Hydration Drops (if you purchase through this link, you'll get 20% off).

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Self-Care Pick: A SIP & STROLL RITUAL

This week, I'm excited to introduce you to one of my favorite summer rituals that I call "Sip & Stroll". For me, this ritual is about setting aside some time to care for both my body and my mind.

Sip & Stroll is exactly how it sounds: I sip (a matcha) and I stroll. All you need is a refreshing beverage of your choice and a long walk (ideally in the woods or somewhere else peaceful). I do Sip & Stroll alone since it's a time that I dedicate to myself, but you could also meet up with a friend.

For the "Sip" piece, I love to make this Tropical Ocean Matcha; it's perfect for a warm summer day. It's a delicious-yet-nourishing combination of matcha, blue spirulina, and coconut water. But this concept will work beautifully with any sort of iced coffee, juice, or even smoothie, so do whatever matches your mood and the time of day.

One pro tip: get yourself a good insulated tumbler. I treated myself to this whimsical mermaid tumbler and it makes me happy every day to fill my glittery cup with matcha. Look for something double-walled (for better insulation), big (to accommodate a lot of ice), and transparent (so that you can see your beautiful, colorful creation).

Thanks for joining me for this issue of Eat Colorfully, Live Colorfully! I'd love to hear from you, so please feel free to reply with questions, thoughts, or requests. If you missed a previous issue, you can view all my newsletters here. Have a great week!