🌈IMPORTANCE OF RAINBOW FOOD + AVOCADO, RED BEET, ARUGULA SALAD WITH MAPLE BALSAMIC DRESSING 🌈
"Eat the Rainbow!" Why the heck would I do that? And no, I don’t mean stuff yourself with M&Ms or gummy bears!!!
To get the maximum disease-fighting phytochemicals it is important to eat fresh, whole foods that represent all colors of the rainbow. Plants contain chemical compounds called phytonutrients that promote health and protect against disease, cancer included.
The phytonutrients we are talking about are the compounds that give fruits and veggies their beautiful hue. Each color comes with different vitamins, minerals, and phytonutrients.
RED
Red fruits and vegs contain large amounts of beta-carotene (vitamin A), fiber, and the antioxidants quercetin, vitamin C, and lycopene.
ORANGE
Orange foods are loaded with lots of antioxidants including beta-cryptoxanthin and beta-carotene which converts to vitamin A in our bodies.
YELLOW
Yellow foods contain antioxidants such as carotenoids and bioflavonoids to help protect us from various diseases.
GREEN
My favprites!!! Greens are nutruent powergouses. they contain vitamins A, C and K, iron, antioxidants such as carotenoids and flavonoids, and other nutrients including chlorophyll, lutein, zeaxanthin, and folate.
BLUE/PURPLE
Blue and purple foods get the color because of phytochemicals known as anthocyanins and resveratrol. Anthocyanins are anti-inflammatory and anti-carcinogenic. Blue and purple foods also contain lutein, vitamin C, and quercetin.
WHITE OR BROWN FOODS
White or brown whole foods are rich in anthoxanthins, sulfur, allicin, and quercetin.
BLACK
Compared to light colored foods, black foods contain more inflamation- and cancer-fighting antioxidants. They are a great source of anthocyanins.
RECIPE | AVOCADO, RED BEET, ARUGULA SALAD WITH MAPLE BALSAMIC DRESSING
INGREDIENTS (serves 2)
For the salad
1/2 avocado, cubed
1 cup raw red beet, cubed (I love raw beet but if its taste is too earthy for you, you can use cooked beet)
1/2 cup daikon radish, cubed
4 cups arugula or rocket lettuce
1/2 cup cucumber, cubed
3-4 tbsp toasted sunflower seeds
For the dressing
1 tsp maple syrup (raw honey works too)
1 tbsp balsamic vinegar
1 tsp mustard
2 tbsp olive oil
Sea salt and black pepper
DIRECTIONS
- In a small bowl, whisk together all dressing ingredients and set aside.
- In a dry pan, toast sunflower seeds. I always toast a bigger bactch and store leftover in an airtight container intheh fridge.
- Cut all the salad ingredients and add them to a plate or bowl. Top with sunflower seeds and drizzle with balsamic dressing.
HAPPY COLORFUL EATING!!!!
ALL CONTENT IS MINE AND ORIGINAL!
PICTURE(s) TAKEN WITH NIKON D5600
FYI: For green smoothie tips, tricks, and recipes, download my FREE GREEN SMOOTHIE EBOOK HERE!
LET'S CONNECT!
🥑🍓🍆 FIND MORE YUMMY PLANT-BASED CREATIONS BELOW 🥑🍓🍆
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VEGAN ROAST DINNER | CAULIFLOWER ROAST WITH MILLET CROQUETTES
LUNCH | BLACK BEAN, AVOCADO AND CHICKPEA SALAD WITH PARSLEY DRESSING
GREEN SMOOTHIE OF THE DAY | TROPICAL GRANOLA MORNING DRINK (+ meet Mr Milipede)
SAVORY VEGAN BREAKFAST | AVOCADO PESTO ON WALNUT RYE TOAST
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GREEN SMOOTHIE OF THE DAY | PROBIOTIC KOMBUCHA MORINGA MORNING LOVE
VEGAN ROAST DINNER | CAULIFLOWER ROAST WITH MILLET CROQUETTES
LUNCH | BLACK BEAN, AVOCADO AND CHICKPEA SALAD WITH PARSLEY DRESSING
GREEN SMOOTHIE OF THE DAY | TROPICAL GRANOLA MORNING DRINK (+ meet Mr Milipede)
SAVORY VEGAN BREAKFAST | AVOCADO PESTO ON WALNUT RYE TOAST
GREEN SMOOTHIE OF THE DAY | MANGO GINGER ZINGER
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I am not really a beets kind of guy. lol although I had some dried ones before that I did like. But everything else I like. :)
Dried beet crisps. We love them. But hey so many other yummy red foods out there.
hahaha yes so many yummy red foods, red velvet cake, red vines, strawberries, raspberries, etc. lol
Amy! How are you? Bakery busy? I'm sure you are having a great time with it. The community is so lucky to have you guys. And....I love this chart, really makes it simple to identify the fruits and veggies which are best for your health. Wonderful salad as well, especially with the avo and the dressing!
Hehe. I know you are an avocado lover too. Yeah, very busy, but a lot of fun and meeting so many new people that live here or are traveling. Are you still on the road. Hope you are or had a great time.
I'm sure you are busy, and proud to be the owners of a great new bakery in town. I'm sure the community is very happy about that. We are home, and hoping we can finally have our repairs completed from last years hurricane...everything moves very slow here (except the hurricanes!) lol Lovely time visiting my daughters and their families ....and of course the new baby :) Good to hear from you friend
Haha... Same here. No rush. Happy to hear you had a great time
So many health benefits!! Loving it!
Food is the best medicine and life support. And it looks so much better to don't you think? Have a lovely day xxx
I totally agree with this philosophy! And your salad looks like a delicious way to eat the rainbow...
Rainbow food rocks. The more color the better.
Oooh, really simple but I love your choice of ingredients, I can taste this in my imagination and it works very nicely! All those lovely textures and flavours brought to perfection with that amazing-sounding dressing... for some reason my head is keeping it warm rather than cold and it's delicious! Really useful info too, it's always good to be reminded.
Thanks joanna. Colorfull food makes me happy too hehe
This reminds me of an activity we did with young children when I worked as a teacher. It was called, "Eat your colors." Students glued cut-out pictures of colorful produce onto a paper plate, with the goal being to include as many colors as possible.
Thanks for another informative and delcious-looking post. Whenever I want a recipe idea, I can always look to your blog :)
Thanks. Such a lovely idea to teach kids. Wish more teachers followed your example. Have a great week.
There's something so satisfying about a colourful plate. I didn't realise the relationship between colour and nutritional benefits- so interesting!
Beautiful for the eye and good for the body. Thanks for passing by
Beautiful for the
Eye and good for the body.
Thanks for passing by
- amy-goodrich
I'm a bot. I detect haiku.