Saturday Morning in the Kitchen With Angela: Eating From the Rainbow

Colored foods mean more antioxidants, nutrients, vitamins, and minerals.

Try eating from the rainbow every day. Depending on where you live, colors are always in season!

Try making a rainbow smoothie in the morning:

Heavenly Rainbow Smoothie Recipe

Ingredients:

2 Bananas
1 Orange
1/2 cup fresh or frozen Strawberries
1/2 cup frozen Blueberries
1 persimmon
1 golden apple
1 bunch chopped and washed spinach or rainbow chard
Water if needed

Directions:

Place the ingredients in order in the blender

How about a Rainbow Salad? Mmmmmm!

The Happy Rainbow Salad Recipe

Ingredients:

2 cups Red Cabbage, thinly sliced
2 cups Green Cabbage, thinly sliced
1 Carrot, grated
1 Red Pepper, slivered
1 cup grated carrots
1 cup grated jicama
1 cup grated beet
1 cucumber, sliced
1 Yellow Pepper, slivered
1 Orange Pepper, slivered
4 tablespoons scallions, chopped
4 tablespoons fresh parsley, minced
1 tablespoons fresh cilantro, minced
1/4 cup fresh lemon juice
3 tablespoons filtered water
1 teaspoon cold pressed unfiltered olive oil
1/4 teaspoon cayenne
1/2 teaspoon pure liquid inland Sea Water (trace minerals)

Directions: Add all ingredients in order of listing and place in a large bowl, toss and serve!

Reds are colored by natural plant pigments called “lycopene” or “anthocyanins.” Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.

Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.

These are some examples of the red group:

Red apples
Beets
Red cabbage
Cherries
Cranberries
Pink grapefruit
Red grapes
Red peppers
Pomegranates
Red potatoes
Radishes
Raspberries
Rhubarb
Strawberries
Tomatoes
Watermelon

Orange and yellows are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

One study found that people who ate a diet high in carotenoid-rich vegetables were 43 percent less likely to develop age-related macular degeneration, an eye disorder common among the elderly, which can lead to blindness.

Carotenoids also may be good for your heart. One study found that men with high cholesterol who ate plenty of vegetables high in carotenoids had a 36 percent lower chance of heart attack and death than their counterparts who shunned vegetables.

Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects and helps keep our hearts healthy.

Some examples of the orange/yellow group include:

Yellow apples
Apricots
Butternut squash
Cantaloupe
Carrots
Grapefruit
Lemons
Mangoes
Nectarines
Oranges
Papayas
Peaches
Pears
Yellow peppers
Persimmons
Pineapple
Pumpkin
Rutabagas
Yellow summer or winter squash
Sweet corn
Sweet potatoes
Tangerines
Yellow tomatoes
Yellow watermelon

Greens are colored by natural plant pigment called “chlorophyll.” Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

The “indoles” in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens like spinach and broccoli are also excellent sources of folate, a B vitamin that helps reduce risk of birth defects and helps keep our hearts healthy.

Some examples of the green group include:

Green apples
Artichokes
Asparagus
Avocados
Green beans
Broccoli
Brussels sprouts
Green cabbage
Cucumbers
Green grapes
Honeydew melon
Kiwi
Lettuce
Limes
Green onions
Peas
Green pepper
Spinach
Zucchini

Blues and purples are colored by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging.

These are some examples of the blue/purple group:

Blackberries
Blueberries
Eggplant
Figs
Plums
Prunes
Purple grapes
Raisins

Whites are colored by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, like bananas and potatoes, are good sources of the mineral potassium, too.

Some examples of the white group include:

Bananas
Cauliflower
Garlic
Ginger
Jicama
Mushrooms
Onions
Parsnips
Potatoes
Turnips