My ratatouille recipe & the benefits of eating the rainbow.steemCreated with Sketch.

in food •  25 days ago

One of my deepest joys is cooking delicious healthy food for my family. Today I decided to experiment with something new. I saw a ratatouille recipe online a while back and figured I can recreate it in my own way, as I do with most things. Lol. I love the idea of a large variety of vegetables all cooked together in a delicious sauce! Yum! Something I learned about healthy cooking is variety. The more colors you eat the better. So one of my goals is to eat the rainbow each day. Now I don't usually accomplish this goal but on the rare occasion I do and today I think will be one of them.

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Ingredients:

Variety of tomatoes
Eggplant
Zucchini
Asparagus
Onion
...
Garlic
Potato
Coconut Milk
Oregano
Salt & Pepper
...

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I start by cutting all my tomatoes in half and roasting them cut side up for about a half an hour. I then put a little over half of them into the blender along with some coconut milk, a few cloves of fresh garlic, a heaping spoonful of oregano, a little salt and a touch of pepper. Then blend that yummy sauce right up, of course taste and adjust as you go. Once it's just right set it aside and grab you vegetables. Cut all your veggies into whatever size pieces you like but make sure your potatoes are cut a bit smaller than everything else since they take longest to cook. Put all your veggies except the asparagus into your slow cooker, pour your sauce over top then set it on high and leave to work its magic! Will probably take a few hours. Once all your vegetables are almost tender add in your asparagus and the let everything cook the rest of the way. Once everything is happy and tender grab your bowl, ladle some in and enjoy.

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Ok so I mentioned how it's super healthy to eat a variety of colored fruits and vegetables daily, but why is that!? Because each color indicates different nutrient profiles which means the more variety each day will maximize the nutrient benefits you will receive.

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Red fruits and vegetables are generally rich in potassium, vitamins A and C, electrolytes, antioxidants lycopene and anthocyanins. These fruits and vegetables have powerful anti inflammatory properties which are good your entire body! They also have anti cancer properties and are great for maintaining a healthy heart and balanced blood pressure.

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Orange and yellow fruits and vegetables, such as carrots and sweet potatoes, are rich in beta caroten. Beta carotene is a nutrient that helps improve your vision and keep your skin teeth and bones healthy. These brightly colored fruits and vegetables also contain zeaxanthin, flavonoids, lycopene, potassium and vitamin C. Along with the previously mentioned benefits, orange and yellow produce also help aid in boosting the immune system, promoting collagen formation and healthy joints, encourages ph balance and lowers your bad cholesterol just to name a few.

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Green things... Oh green things. While they are not my favorite they are one of the most beneficial foods. They have high vitamin k, antioxidants, folate, vitamin C and E, phytonutrients lutein and zeaxanthin along with many other things. Greens are good for your eyes, bones, teeth, blood, lowering your risk of many chronic diseases and so much more! They are such an important color to consume I think I will do a whole other post just on them.

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Blue and purple fruits and vegetables are the anti inflammatory, cancer fighting foods. They contain anthocyanins, flavonoids, ellagic acid, antioxidants for days and much more. They have been shown to destroy cancer cells, reduce your risk of cardiovascular disease and lower inflammation.

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White fruit and vegetables such as potatoes and cauliflower are high in fiber among other things of course. These fruits and vegetables have been shown to drastically lowers your risk of stroke. So make sure your rainbow includes white!

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Post run picture and my daily log ❤️

Today has been a rough day. Not bad rough. But rough as in I really pushed myself. Yesterday was a busy day and I didn't have a chance to get a workout or run in and I was so bummed but figured that I would just enjoy the rest and then push myself the next day... So that's exactly what I did and holy beegeezes am I feeling it now! Ran further than ever before, 3.1 miles to be exact! And I did and extra long extra intense workout at home consisting of jumping squats and lunges, lots of planks and plank variations, sit ups, push ups and of course yoga to round it all off. After such a hard workout I was really looking forward to eating this incredibly nutrient dense dish and boy oh boy did it hit all the right spots. Hope you enjoy it as much as me and my family. Lots and lots of love to you all! And of course if you give this recipe a try let me know how it turns out and how you like it!

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I struggled to keep a vegan diet in the past but i believe it was more down to lack of knowledge and preperation. Keen to give it another go and start trying some of your recipes when i return home - They look so tasty and healthy!

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They are tasty! I love food so much! I'm not going to sacrifice taste just because I'm vegan! No way! And yes I know it's hard to maintain a vegan diet at first! I actually wrote a whole article about it you light want to check out! My partner always says it's hard when you think about yourself but easy when you think of the animals and the planet! Maybe watch some documentaries so you can get everything straight in your head as to all the reasons why you are vegan! Hope this helps! And of course thank you fir supporting me! I appreciate more than you know!

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Mistake No.1 = NOT ENOUGH.

"Over"-eat on carbs, and you cant go wrong. Blessingz

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Rice and peaaaaaz!

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x10 that Rice and peaaaaaz!

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Beanzzz there too bro, I also find fruits keeps me sharp, hydrated and making great decisions! High water living foods all ways help my vegan hustle! 💚💯

Nice work! Yes I need to increase my rainbow. Have a lot of green not so much orange though. Good to see some Vegan food although not that into baby food but soups are good ;). I am nearly vegan, just working on the cheese, slow cutting everything else out :)

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We aren't into baby food either. Kai has never had baby food. He has no interest in eating anything other than what we are eating so that's what we give him and boy oh boy does he love his veggies! I think cheese is the hardest for most people. It is actually addictive so cutting it out is literally going through the same process as you would to quit smoking. I think if you do a little research to find out why you crave it so badly and what it does to your body might help you not go back! Oh and maybe try some cashew cheese! It's a delicious alternative!

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Yer well I have managed to give up smoking, have one very occasionally when I venture in the the dark pub! but doing very well other that in that place so. I know I can do it ;)

Dear Jamie, I have received complaints;

"Seb there are too many tomatoes in the fridge."

and, my personal fav...

"It looks like a jungle in here!"

Apparently, I'd be better off with beers and bread.

;P

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Bahahaha! It looks like a jungle! Too funny! Better make something delicious with that fridge jungle fruit!

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Why am I like this?!
Why is winter cold?!
Why is it I am so biased to da Ho's?!
If ya wanna criticise bro, try a little more.
--Sebinem

way to push yourself!! I didn't have time for my workouts the last couple days and damn it made me so sad!! I love that you're addicted!! yay!!

and yay food rainbows!!

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Yea these past few days have been really challenging to get out and just do it but I have managed to at least do a little something each day! Don't be too hard on yourself! I know it's easier said than done but seriously working as hard as you do every now and then having a few days off isn't so bad. We just gotta roll with it! Sending my love to you and Rommel and the girls! Night!

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It's ok sweetie. If you feel you need to talk, it's ok to message me 💚💚