We all know that to get the best performance out of our bodies, we need to put in good fuel. Rather than eating prepackaged or processed foods, we reach for whole grains, lean meats, lower fat dairy products, and of course lots of fresh fruits and vegetables. So when it comes to getting your daily allowances for fruits and vegetables, think about your friend and mine, the rainbow.

The concept is simple – when you’re shopping the produce aisle choose items in a rainbow of colors. The pigments that give fruits and vegetables their bright colors also have powerful health properties. In fact, reports show that people who eat generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases, including strokes, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

So next time you open your crisper drawer, think about making some of the ideas below.

Red
Red foods are full of lycopene that can help ward off cancer and heart disease. Some red foods also have powerful antioxidants that protect your cells from damage and keeping hearts healthy.

• Roast tomatoes to concentrate their flavor in sauces, salads, and soups.
• Make a red fruit salad from cherries, pink grapefruit, watermelon, strawberries and a little low fat raspberry yogurt.
• Sprinkle pomegranate seeds on your favorite salad.
• Steam beets and add a little vinegar, fresh thyme, salt and olive oil. Toss them together with sliced fennel and some orange segments.
• Whip up a red cabbage slaw with jicima, carrots, lemon juice and low fat plain yogurt.

Orange and Yellow
Orange and yellow fruits and vegetables contain cartenoids. Science has shown that foods containing this pigment can help reduce our risk of cancer, heart disease and improve our immune system. These fruits and vegetables are usually high in Vitamins A, B, and C.

• Make homemade ravioli with roasted butternut squash or puree it into soup.
• Eat a slice or two of cantaloupe for dessert.
• Grate citrus zest into any dish to give it a little extra zing.
• Sauté carrots with a little cumin for a fast side dish.
• Squeeze a variety of citrus fruits for fresh juice.
• Grill some pineapple and mango on the barbeque for an easy summer dessert.
• Roast pumpkin and make real pumpkin pie or bread pudding.

Green
Leafy greens are packed with folate and lutein. These naturally occurring chemicals may help reduce risk of cataracts and age-related macular degeneration.

• Sauté spinach, kale or collard greens in a hot pan with garlic, thyme, olive oil and a squeeze of lemon.
• Steam artichokes until tender and eat the leaves and heart with a little lemon olive oil.
• Roast broccoli or Brussels sprouts in a hot oven and enjoy the caramelized flavors.
• Slice cucumbers thinly and marinate in white vinegar.
• Grill sliced zucchini and brush with a little basil oil.
• Throw fresh green peas or beans into scrambled eggs.

Blue and Purple
Give me a box of blueberries and I’m a happy girl. But beyond the great taste, I’m getting a powerful antioxidant called anthocyanin that may help reduce risk of cancer, stroke and heart disease. And did you know studies have shown eating more blueberries is linked with improved memory function and healthy aging? I’ll have another box, please.

• Toss blueberries into oatmeal or cereal.
• Mix blackberries with a hint of sugar and lime juice. Top with Greek yogurt for an easy summer dessert.
• Stuff figs with a little blue cheese and grill five minutes. Drizzle over a little balsamic vinegar to finish and pop them in your mouth.
• Add raisins to your cous cous or rice pilaf dish for a hint of sweetness.
• Season thin eggplant slices with salt and pepper. Brush with olive oil and grill or roast in a hot oven.

 Leave a Comment