I’m sure you’ve heard the saying “Eat the Rainbow”. Today rainbows seem to be everywhere! They are printed on t-shirts, rugs, candles, you name it. Actually, I happen to be drinking out of a mug with a rainbow and a “positive affirmation” as I type. The place that I don’t seem to be seeing rainbows is on people’s plates. Let’s be clear, I am referring to fruits and vegetables, not brightly colored processed food. With all the subliminal (or not so subliminal) rainbow messages. Why are we falling short? It’s easy enough right?! Yes, but with all life’s other variables, I think we simply forget. I’m a culprit. I forget to eat red. I’m all over the other colors, but fall short on red. Don’t get me wrong, I’m not against red, I just forget.
So, why bother? To stay healthy!
Now more than ever we need to support our immune systems. By consuming a wide variety of colored fruits and veggies it is much easier to get the essential vitamins and nutrients we need to thrive.
The colors and some easy ways to incorporate them….
Red
Protects from Certain Cancers, Supports Joint Tissue (Arthritis), Heart & Eye Health, Fights Infection
Quick list: Strawberries, Apples, Raspberries, Cherries, Beets, Red Peppers, Tomatoes, Radishes
Quick ideas:
- Natural yogurt topped with berries
- Sliced red pepper dipped in hummus
- Sliced tomato drizzled with olive oil, balsamic, salt and pepper
- Sliced apple with nut butter
Orange
Supports Immune System, Eyes and Skin Health
Quick List: Oranges, Mangos, Apricots, Sweet Potatoes, Orange Bell Peppers, Butternut Squash
Quick ideas:
- Fresh squeeze oranges for juice
- Dried apricots for a quick snack
- Add diced mangos on top of pancakes or waffles
Yellow
Supports Skin, Brain and Heart Health
Quick list: Lemons, Pineapples, Grapefruit, Bananas, Yellow Watermelon, Sweet Corn, Yellow Squash
Quick ideas:
- Lemon Water
- Sautee yellow squash in olive oil and sprinkle with sea salt
- Virgin Pina Colada (Blend: 1-2 Tablespoons Coconut Cream, Pineapple Chunks, Dash of Pineapple Juice & Ice)
Green
Anti-inflammatory, Supports Immune System, Liver, Brain and Heart Health
Quick List: Lime, Green Grapes, Lettuce, Avocado, Kale, Spinach, Broccoli, Cucumber, Celery, Zucchini
Quick Ideas:
- Eat salad with a variety of green veggies
- Avocado toast
- Add a handful spinach to any of your favorite smoothies, it may change the color but NOT the taste.
Blue/Purple
Anti-inflammatory, Anti-Cancer, Brain Health
Quick List: Blueberries, Blackberries, Purple Grapes, Plums, Prunes, Eggplant, Purple Potatoes, Purple Cabbage
Quick Ideas:
- Slice purple cabbage and add to favorite salad
- Snack on fresh or frozen blueberries, blackberries or purple grapes. It’s quick, no chopping necessary!
- Roasted Purple Potatoes
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