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 Eating by Color

Keeping an eye on colors of foods you eat is a simple and enjoyable way of achieving this goal.
The naturally occuring pigments that give vibrant colors to fruits and vegetables also offer unique
health benefits, boosting your immune system and fighting common disease and conditions as you age.
These  pigments and other plant compounds-known as anti oxidant + phytochemicals-work alongside
vitamins and minerals to keep our body strong and well.


- Healthy cooking methods : grilling, roasting, sauteing. steaming
- General Healthy eating :  A wide variety of plant foods, rounded out with modest portions of
protein rich food such as meat + seafood, is the best way of getting what you need in a form in which
your body is designed to use it.

Surrprsingly, the colors of plant foods are an important part of the healthy eating equation.
Some of the benefits of eating fruits and vegetables come from the vitamins, minerals, and the fiber
they contain, but others come from a more recently discovered class of compounds called
phytochemicals and phytonutrients.  These plant compounds work in a number of ways to protect
our bodies and fight disease. In many cases, they are also the elements in plant foods that give them
distinctive colors and flavors.

PS...the recipes are simple and straightforward, designed for real-life cooks who haven't much time to
spare, but who want to use the time they do have to cook and eat decoratively, colorfully,
and -above all-WELL.
From the book by Williams-Sonoma

Eating the rainbow

Purple + blue fruits and vegetables contain fiber, vitamins and phytochemicals that promote heart health;
help memory function, lower the risk of some cancers; promote urinary tract health; and boost immunity.
a)  Recipe : Roasted eggplant, asian style
Cut Asian eggplants ( slender aubergines) in half lengthwise, drizzle with oil, spinkle with minced garlic, and roast in hot oven until tender.  Drizzle with soy sauce and sprinkle with toasted sesame seeds and chopped basil before serving.
b)  Recipe: Sweet Blueberry flat bread
Roll out your favourite pizza dough into a round.  Transfer to a baking sheet.  Sprinkle with sugar and cover with blueberries. Sprinkle with more sugar and dot with butter.  Bake like a pizza until crust browns and berries bubble.

 
Red fruits and vegetables contain fiber, vitamins and phytochemicals that promote heart health;
help memory function; lower the risk of certain cancers; promotes urinary tract health; and boost immunity.
a)  Recipe: Roasted beet salad with eggs
Rub beets with olive oil and roast at 350 degrees F (180 degrees C) until tender, about 1 1/2-2 hours, depending on size.
Cut off stems, peel, and cut beets into wedges.  Toss with vinaigrette, then arrange on lettuce and sprinkle with chopped hard-boiled egg.
b)  Recipe: Herbed cherry tomatoes
Heat cherry tomatoes in a pan with olive oil, shaking to toss for a minute.  Add chopped rosemary and garlic, salt and pepper. Continue rolling the tomatoes in the pan until wilted and soft to the touch, 2-4 minutes.  Scoop into a serving bowl.

Green fruits and vegetables contain fiber, vitamins and phytochemical that lower the risk of breast cancer,
prostate, lung and other cancers; promote eye health; help build strong bones and teeth; and boost immunity.
a)  Recipe: Sauteed spinach with peanuts and soy sauce
Saute minced shallot or onion in peanut oil until softened.  Toss with spinach and chopped peanut, drizzle with just enough soy sauce to season, and bake at 350 degrees F (180 degrees C) until spinach is dark and wilted,11-15 minutes.
b)  Recipe: Crisp green apple and celery salad
Cut 2 cored unpeeled green apples into matchsticks and toss with lemon juice, walnut oil, thinly sliced celery and green (spring) onions, salt, pepper, and toasted coriander seeds.  Serve with grilled seafood or chicken.
 
Yellow and orange fruits and vegetables contain fiber, vitamins, and phytochemicals that promote heart health;\
promote eye health; lower the risk of some cancers; and boost immunity.
a)  Recipe: Moroccan Carrot salad
Shred carrots with a vegetable peeler and mix with olive oil, a pinch of cumin, a splash of rosewater,  salt and pepper.  Toss with choppedd unsalted pistachios and cilantro (fresh coriander).  Serve with grilled lamb or beef.
b)  Recipe:  Pesto portobello mushrooms
Brush portobello mushrooms clean and trim stems.  Spoon a little pesto over gill sides.  Sprinkle with lemon juice, salt and pepper; dot with butter.  Grill, gill side up, over medium low heat until mushrooms are soft and pesto bubbles.
 
White and tan fruits and vegetables contain fiber, vitamins, and phytochemicals that promote heart health;
help maintain healthful cholesterol levels; lower the risk of breast, lung and other cancers; and slow cholesterol
absorption.
a)  Recipe: Roasted mushrooms with sage butter
Mash butter with minced fresh sage, salt and pepper.  Arrange mushrooms snugly, stem side up, in a buttered baking dish.  Dot with sage butter and scatter with few sage leaves.  Roast in a hot oven until tender and fragrant.
b)  Recipe: garlic chips
Saute thinly sliced garlic cloves in a generous amount of olive oil until pale gold on both sides, then drain on paper towels.  The garlic turns crisp as it cools.  Sprinkle on steamed vegetables and use to garnish soups.
 
Brown whole grains, legumes, seeds, and nuts include fiber, vitamins and phytonutrients that lower blood cholesterol
levels and reduce the risk of colon and other cancers, diabetes, heart disease, and stroke.
a)  Recipe: Peanut sambal
Combine 2 Tbsp each coconut milk, peanut butter, and lime juice with red pepper flakes and1 Tbsp fish sauce.  Stir-fry cubed firm tofu and chopped garlic and ginger in oil until aromatic.  Add sauce and stir-fry until thick.  Season with salt .
b)  Recipe:  Grilled rice pattties with asian flavours
Coarsely puree 1 cup (5oz/155g) cooked brown rice with 1 egg, grated ginger and soy sauce.  Stir in sliced green(spring) onion and grated carrot.  Form into small patties and cook on a lightly oiled pan on a grill until set and lightly browned.