What are the colors of the vegetable/fruit rainbow?
Blue/purple: blackberries, blueberries, plums, purple grapes, raisins, purple cabbage, eggplant, purple peppers, purple-fleshed potatoes, elderberries
Green: avocados, green grapes, kiwifruit, limes, green pears, artichokes, arugula, asparagus, broccoli, broccoflower, green beans, green cabbage, celery, cucumbers, endive, leafy greens, green onions, okra, peas, green pepper, spinach, watercress, zucchini
White: bananas, dates, white peaches and nectarines, brown pears, cauliflower, garlic, ginger, jicama, mushrooms, onions parsnips, white-fleshed potatoes, shallots, turnips, white corn
Yellow/orange: yellow apples, apricots, cantaloupe, yellow figs, grapefruit, lemons, mangoes, nectarines, oranges, papayas, peaches, yellow pears, persimmons, pineapples, tangerines, yellow beets, butternut squash, carrots, yellow peppers, sweet corn, sweet potatoes, yellow tomatoes, yellow winter squash
Red: red apples, blood oranges, cherries, red grapes, pink/red grapefruit; red pears, pomegranates, raspberries, strawberries, watermelon, beets, red peppers, radishes radicchio, red onions, red potatoes, rhubarb, tomatoes.
Why is it so important to eat from all five colors each day?
Different colors of food contain different amounts of antioxidants and phytochemicals. For example, reds contain lycopene and anthocyanins; yellow and orange contain carotenoids and bioflavoniods; certain whites contain allicin and selenium; greens contain lutein and indoles; purples contain anthocyanins and phenolics. Researchers believe the varying chemicals promote healthy aging, improve vision and memory function, improve urinary tract and heart health, promote strong bones and teeth and reduce the risk of some cancers.
Tips for adding five or more servings the easy way:
Make a quick smoothie using various colors of frozen fruits.
Add different colors of frozen mixed vegetables to canned or dried soups.
Toss different colored fruits into a green salad.
Keep a bowl of easy-to-grab, washed fruit on the counter or in the fridge.
Add sautéed vegetables or dried fruits in varied colors to rice or grain dishes.
Add apples, raisins or pineapple chunks to deli salads like chicken, tuna or pasta.
Choose recipes using at least three different colors of fruits or vegetables, or add other colors to existing recipes.
<DIR> <DIR> Plant foods tend to be rich in nutrients and relatively low in calories. Because they contain a lot of fiber, they tend to fill you up. So a diet high in plant foods can help you manage your weight.
As a general rule, it is wise to plan ahead and buy only as many vegetables as you will use within the next 3 or 4 days. After that, plan another trip to the store or use frozen or canned veggies.
For best nutrition, prepare and cook vegetables as close as you can to serving time. Prolonged exposure to light and air can diminish the nutritional value of vegetables.
Standard serving size of chopped vegetables is ½ cup, or 1 cup of raw leafy vegetables (such as lettuce).
Selecting and storing various vegetables:
Cooking vegetables
Steaming preserves more nutrients, flavor and texture than other cooking techniques. To properly steam, place vegetables in a steamer basket above boiling water. Tightly cover the pan to keep in steam. Cook until vegetables are crisp-tender.
Roasting is a favorite method to cook winter squash, carrots, potatoes, sweet potatoes, eggplant, peppers and tomatoes. The dry heat preserves their flavor better than steaming. Toss vegetables in a little oil or fat-free dressing and then roast at 400 to 500 degrees until tender.
Grilling brings out a slightly smoky flavor in certain vegetables. Sweet peppers, chilies, tomatoes, large mushrooms, potatoes, sweet potatoes and corn are good choices for grilling. Unlike grilled animal meats, researchers believe that grilled vegetables pose little risk of forming carcinogenic substances.
Great Recipes:
FARMERS�?MARKET SALSA
½ cup corn, fresh cooked or frozen
1 can (15 ounce) black beans, drained and rinsed
1 cup fresh tomatoes, diced
½ cup onion, diced
½ cup green pepper, diced
2 tablespoons lime juice
2 cloves garlic, finely chopped
½ cup picante sauce
Directions:
Combine all ingredients in a large bowl. Chill until serving time. Drain before serving.
Serve with low fat baked tortilla chips or fresh vegetables.
Nutritional Information: Calories: 70; Total Fat: 0.5 g; Cholesterol: 0 mg; Sodium:
230 mg; Total Carbohydrate: 138 g; Dietary Fiber: 4 g; Protein: 4 g.
Source: K-State Research & Extension Family Nutrition Program - Kids a Cookin�?/P>
CREAMY BLUEBERRY SHAKE
Preparation time: 15 minutes
Servings: 4.
A Day servings: 1.5.
Ingredients:
2 cups fresh or frozen blueberries, washed and sorted if fresh
2 small ripe bananas
1/3 cup honey
2 tablespoons lemon juice
1 ½ cups low-fat vanilla yogurt
1 cup frozen vanilla low-fat ice cream
4 sprigs of mint
1. Combine blueberries, bananas, honey and lemon juice and puree on HIGH speed in blender. Add yogurt and ice cream and blend until thick and smooth.
2. Serve immediately in cold glasses decorated with sprigs of mint
Nutritional Information per Serving: Calories: 301, Carbohydrates: 66g, Total Fat: 3g, Saturated Fat: 1.3g, % of Calories from Fat: 8%, Cholesterol: 7mg, Dietary Fiber: 3g, Sodium: 81mg, Protein: 7g
Recipe from the Produce for Better Health Foundation
RED POTATO AND GREEN BEAN SALAD
WITH DIJON VINAIGRETTE
8 ounces green beans, trimmed, cut into 1 ½-inch pieces
3 pounds small red-skinned potatoes, unpeeled, halved
2 tablespoons apple cider vinegar
1 large shallot, chopped
1 tablespoon coarse-grained Dijon mustard
2/3 cup extra-virgin olive oil
2 tablespoons chopped fresh parsley
Directions:
Cook beans in large saucepan of boiling salted water until crisp-tender, 4 minutes. Drain.
Transfer to bowl of ice water. Drain. Pat dry with paper towels. Cook potatoes in large pot of boiling salted water until just tender, about 12 minutes. Drain. Transfer to large bowl. Whisk vinegar, shallot and mustard in small bowl. Gradually whisk in oil. Pour over potatoes and toss to coat. Cool completely. Mix in green beans and parsley. Season to taste with salt and pepper. Note: Can be made 1 day ahead. Cover and refrigerate. Serve cold or at room temperature. Serves 6.
Source: Bon Appetit - August 2002
ASIAN-STYLE CORN, AVOCADO AND SESAME SALSA
2 ears fresh corn, husked
3 teaspoons oriental sesame oil
3 tablespoons unseasoned rice vinegar
2 large green onions, chopped
2 tablespoons toasted season seeds
3/4 teaspoon hot chili paste (such as sambal orlck)*
1 garlic clove, minced
1 avocado, halved, pitted, peeled, diced
Directions:
Prepare barbecue grill (medium-high heat).
Brush corn all over with 1 ½ teaspoons sesame oil.
Grill until corn is tender and brown in spots, turning frequently, about 10 minutes. Cool.
Cut corn kernels off cobs.
Mix vinegar, green onions, sesame seeds, chili paste, garlic, and remaining 1 ½ teaspoons oil in medium bowl.
Add corn and avocado, toss gently to combine.
Season salsa to taste with salt and pepper.
(Note: can be made 2 hours ahead. Let stand at room temperature)
Makes about 2 ½ cups.
*Available in Asian foods section of some supermarkets.
Brand names have been used as examples of typical products. No endorsement is intended, nor is criticism of unnamed products implied.
Source: Bon Appetit - August 2002
CABBAGE AND TOMATO SLAW WITH
SHERRY-MUSTARD VINAIGRETTE
1/3 cup apple cider vinegar
3 tablespoons honey
2 tablespoons mustard seeds
1 ½ tablespoon Dijon mustard
2/3 cup olive oil
12 cups thinly sliced green cabbage (from about 2 pound head)
10 green onions, thinly sliced
12 ounces grape tomatoes or cherry tomatoes, halved.
Directions:
Whisk first 4 ingredients in large bowl to blend.
Gradually whisk in oil.
Add cabbage, green onions and tomatoes; toss to coat with vinaigrette.
Season to taste with salt and pepper.
Cover and refrigerate at least 2 hours and up to 4 hours.
Toss before serving.
Serves 8.
Source: Bon Appetit - August 2002
CURRIED COUSCOUS WITH ROASTED
VEGETABLES AND CILANTRO YOGURT
CILANTRO YOGURT
3 cups (loosely packed) fresh cilantro leaves (from 3 large bunches)
1 tablespoon fresh lime juice
3/4 teaspoon salt
½ cup plain whole-milk yogurt
½ cup sour cream
Directions:
1. Combine cilantro, lime juice, and salt in processor. Blend to coarse puree. Transfer to medium bowl.
2. Mix in yogurt and sour cream.
3. Season with pepper.
(Can be made 1 day ahead. Cover and chill.)
ROASTED VEGETABLES
Nonstick vegetable oil spray
2 1-pound eggplants, unpeeled, cut into 1-inch cubes
6 tablespoons corn oil
1 1/4 pounds medium zucchini, halved lengthwise, cut crosswise into 1-inch pieces
3 large red bell peppers
Directions:
1. Preheat oven to 400 F.
2. Spray 2 large baking sheets with nonstick spray.
3. Mound eggplant cubes on 1 sheet. Drizzle with 4 tablespoons oil.
4. Sprinkle with salt and pepper, toss to coat. Spread out evenly.
5. Mound zucchini on second sheet. Drizzle with remaining 2 tablespoons oil.
6. Sprinkle with salt and pepper, toss to coat. Spread out evenly.
7. Roast eggplant and zucchini until golden and tender, turning occasionally with spatula, about 25 minutes for zucchini and 50 minutes for eggplant.
8. Transfer vegetables to bowl and cool.
9. Meanwhile, char peppers directly over gas flame or in broiler until blackened on all sides.
10. Enclose in paper bag and let stand 10 minutes.
11. Peel and seed peppers.
12. Cut 2 peppers into 1-inch pieces.
13. Thinly slice remaining pepper and reserve for garnish.
COUSCOUS
2 tablespoons corn oil
1 medium onion, chopped
1 tablespoon curry powder
3 cups water
2 cups (12 ounces) plain couscous
½ cup coarsely chopped roasted salted cashews
¼ cup dried currants
Directions:
1. Heat 1 tablespoon oil in heavy large saucepan over medium-high heat.
2. Add onion. Saute until soft, about 6 minutes.
3. Mix in curry powder. Stir 1 minute.
4. Add 3 cups water. Bring to simmer.
5. Cover; reduce heat to medium-low and simmer curry water 10 minutes.
6. Heat remaining 1 tablespoon oil in heavy large pot.
7. Add couscous and stir constantly until color darkens and couscous is roasted, about 3 minutes.
8. Mix in hot curry water. Turn off heat, cover pot, and let stand until couscous is tender and curry water is absorbed, about 10 minutes. Fluff couscous with fork to separate grains.
9. Mix in cashews and currants. Cool completely.
10. Mix in eggplant, zucchini, and bell pepper pieces. Season salad to taste with salt and pepper.
Mound salad on large platter. Garnish with reserved bell pepper slices. Serve with cilantro yogurt.
Serves 6 to 8.
Source: Bon Appetit - August 2002
RAINBOW SLAW
4 cups thinly sliced green cabbage (½ large cabbage.)
½ cup thinly sliced red, yellow or orange chard leaves
1 cup thinly sliced carrots
½ small sweet onion, thinly sliced
½ cup thinly sliced red chard stems
Directions:
1. Place cabbage in the bottom of a large salad bowl.
2. Creating a decorative pattern, arrange the chard leaves first, followed by the carrots and the onions. Top with the chard stems.
Dressing:
Juice of ½ lemon
1/3 cup apple cider vinegar
½ teaspoon salt
1/3 teaspoon celery seed
3 tablespoons vegetable oil
2 to 3 tablespoons frozen apple juice concentrate
Freshly ground black pepper to taste
Directions:
1. In a small bowl, mix the lemon juice, vinegar, salt, celery seed, oil, apple juice, and pepper. Stir until fairly well blended
3. Pour the mixture over the sliced vegetables and serve.
Serves 4.
Serve this light slaw with grilled meats, omelets, or as part of a picnic. Salad may be refrigerated for a few hours but if it sits too long, the dressing will separate and the red chard stems will lose some of their color.
AVOCADO JICAMA SALAD
¼ cup cilantro, minced
2 tablespoons lime juice
2 tablespoons apple cider vinegar
2 tablespoons oil
½ teaspoon kosher salt
¼ teaspoon pepper
3 oranges peeled and sliced into ¼" thick circles
1 avocado peeled, pitted and sliced into 1" cubes
1 small jicama peeled and sliced into ½ " cubes
18 red-leaf lettuce leaves washed, dried, and torn into pieces
Directions:
1. Whisk together cilantro, lime juice, vinegar, oil, salt, and pepper.
2. Marinate orange slices, avocado, and jicama in lime-cilantro vinaigrette for 30 minutes.
3. Arrange lettuce on chilled salad plates.
4. Remove orange, avocado, and jicama from marinade and place on lettuce.
Source: Recipe Cottage.com
On the Web:
Five a Day, the Color Way Web site:
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