Follow the Colors to Good Health
As the weather chills, we are looking for more dense and comforting foods to eat during the fall seasons. The fall and winter months are filled with incredibly nutritious food choices. As I often teach in my classes, we should mix a variety of color from the rainbow into our diet: Remember to Eat the Rainbow! Colors we will be consuming around the holidays are usually red, orange, yellow and green. Holiday recipes often include red cranberries (see recipe below) and pomegranates. Cranberries contain phytonutrients that help to prevent urinary tract infections but are also loaded with vitamin C which enhances our immune system during the winter. Pomegranates support our blood vessel health. Pomegranate juice is loaded with vitamin C and has even shown in laboratory studies to kill human prostate cancer cells. Red apples, one of our fruit selections this winter, will provide fiber, potassium, and antioxidants. The polyphenols in the fruits flesh have anti-cancerous compounds. Red is one of the colors of food for boosting our immune system this fall.
Orange and yellow fruits and vegetables, such as, oranges, pumpkins, carrots, and winter squash get their color from carotenoids which include beta-carotene and alpha carotene. Carrots have the benefit of protecting our eyesight and are linked with lowering our risk of macular degeneration. Carotenoid rich vegetables may reduce the risk of breast cancer and help prevent cardiovascular disease. They also help to boost our immune system. Sweet potatoes commonly used in our Thanksgiving recipes are packed with beneficial beta-carotene and vitamin C especially in their skins. The root of the vegetable also contains vitamin C and is rich in B6, potassium, iron, and fiber. Sweet potatoes can range in color from deep purple to a yellowish orange. The turkey recipe below calls for fresh, juicy oranges.
Green color is found in broccolini, a cousin of broccoli rabe (see recipe below). Broccolini is a cross between broccoli and Chinese kale and is often referred to as the crown jewel of nutrition. It is editable from the flower to the stem. Broccolini has a sweet and slightly peppery taste. It contains sulporaphane, a compound with antioxidant and antibacterial properties that help prevent prostate, colon, and stomach cancer. It also helps to protect the heart and helps the lungs to eliminate toxins. It is a great liver detox. A traditional green food served at Thanksgiving is green pea which contains lutein, another compound that contributes to eye health.
As you can see, the autumn and winter foods will bring us not only pleasure to the palate but a lot of nutritional value.
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