May 23, 2013
Written by Robin Glowa
Friday, 11 May 2012 11:01
“When you have a rainbow deep down in your heart, your smile will shine bright. You know you’re part of that colorful, magical feeling you’ll find, when you have a rainbow inside.”
To truly establish healthy eating habits it is important to incorporate a wide range of colorful, fresh ingredients into your diet. Have you noticed lately what color your food is? Introducing the spectacular spectrum of the rainbow onto your plate will invite in powerful antioxidants that protect cells from free radical damage, as well as protecting the heart.
Red fruits and vegetables are rich in natural plant pigmentation known as lycopene, which may effectively reduce the risk of certain cancers such as prostate cancer.Beets, apples, red cabbage and pomegranates are among the many vibrant, red whole foods.
Orange and yellow foods receive their glowing natural color from plant pigmentation referred to as carotenoids. Foods full of carotenoids may also reduce the risk of cancer, as well as heart disease and can significantly improve immune function. Arresting orange choices such as sweet potatoes, pumpkins and carrots can help promote healthy eyes.
Chlorophyll is the plant pigment found in gorgeous green produce such as asparagus, kiwi, broccoli and cucumbers. Leafy greens like spinach and kale also contain lutein, which can contribute to superior eye health, as well as folate, a B-vitamin known to reduce the risk of birth defects.
Plump purple figs, brilliant blueberries asnd shiny eggplants owe thir intense hue to the plant pigment known as anthocyanins. Anthocyanins act as super strong antioxidants that can help improve memory function and healthy aging, as well as reducing the rsiks of cancer, stroke and heart disease.
White fleshed foods including bananas, garlic, potatoes, jicama and parsnips are sublty colored by pigments called anthoxanthins, which can be effective in lowering cholesterol and blood pressure.
Creating a rainbow on your plate will make you both healthy and happy as you prepare your delicious life!
Try this beautifully colored spring soup as part of your rainbow of recipes.
Makes 4 servings.
4 cups 1/2 inch pieces of rhubarb, fresh or frozen
3 cups water
1 1/2 cups sliced strawberries
1/4 cup sugar
1/8 teaspoon sea salt
1/8 teaspoon ground ginger (optional)
1/8 teaspoon ground cinnamon
1/4 cup chopped fresh basil
1/4 cup chopped fresh mint
Freshly ground pepper
Bring rhubarb and water to a boil in a large saucepan. Cook until the rhubarb is very soft and broken down, 5-8 minutes. Tranfer to a medium bowl and refrigerate until cool.
Transfer the rhubarb to a blender. Add strawberries, sugar, salt, cinnamon and ginger and blend until smooth. Return to the bowl and stir in basil and mint. Divide among 4 dishes, garnish with a sprinkling more of herbs and finish with a grinding of fresh black pepper.
Robin Glowa , HHC, AADP, and graduate of the Institute for Integrative Nutrition, is a health and wellness professional who teaches healthy cooking classes to adults and children. She also offers healthy living workshops. For more information go to theconsiouscook.net. More of Robin’s writing at confessionofaconsciouscook.blogspot.com.
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