You’ve probably heard the expression ‘eat the rainbow.’ Not only do vibrant colourful foods look incredible and taste incredible, getting a full spectrum of colours in your diet also helps you get a full spectrum of nutrients too.
Here’s a quick overview of some of the main benefits and nutrients in fresh colourful produce:
Red foods such as tomatoes, pink grapefruit, watermelon, and guava are often rich in vitamin C and lycopene, which are both powerful antioxidants. Red foods also contain polyphenols, which help to reduce inflammation and maintain a healthy gut barrier.
Orange/yellow foods such as carrots, squash, cantaloupe, and mango are rich in beta-carotene and vitamin C, which act as antioxidants, support healthy vision, and promote a healthy immune system.
Yellow/green foods such as kiwis, avocados, and pistachios typically contain lutein, which is beneficial for eye health, and vitamin C, which is most notable for its antioxidant and immune system support.
Green foods such as kale, broccoli, Brussels sprouts, and bok choy are naturally rich in chlorophyll and isothiocyanates, which help the body to detox naturally. They’re also rich in vitamin K, folate, potassium, omega-3 fatty acids, and carotenoids, which perform a variety of biological functions, including lowering blood pressure, and even protecting against some forms of cancer.
Blue/purple foods such as eggplant, blueberries, plums, pomegranates, and blackberries contain anthocyanins, which are beneficial for heart health and maintaining healthy blood pressure. The darker the blue or purple (and oftentimes deep red), the richer the anthocyanin concentration.
Ready to dive into a big delicious bowl of nutrient-rich foods? Try this simple nourish bowl that the whole family will enjoy:
Ingredients:
Makes 2.
1/4 of a pumpkin
2 teaspoons of olive oil
1 cup cooked chickpeas
12 cherry tomatoes
1 cucumber
2 handfuls of fresh leafy greens
1 teaspoon of pumpkin seeds
fresh herbs to garnish
2 heaped tablespoons of cashew turmeric dip
To begin, turn your oven to 180 degrees and line a baking tray with baking paper. Remove the skin and seeds from the pumpkin and chop into cubes. Drizzle the baking paper with the olive oil and scatter the pumpkin on top. Sprinkle with a dash of salt and pepper and roast for around 25-30 minutes, or until tender.
For the remaining ingredients, simple chop up the leafy greens roughly, halve the cherry tomatoes and either finely slice or use a vegetable peeler to peel the cucumber into long strips.
To assemble the bowls, add the leafy greens to one section, then working clockwise, add the tomatoes, pumpkin, chickpeas and cucumber.
Add a tablespoon of cashew turmeric dip to each bowl, and sprinkle with pumpkin seeds and fresh herbs.
Cashew Turmeric Dip
2 inch piece of fresh turmeric
1 teaspoon of fresh ginger
½ teaspoon of curry powder
2 tablespoons of soaked cashews
1 small carrot roughly chopped
1 teaspoon miso
2 tablespoons lemon juice
1 teaspoon tamari
3 tablespoons olive oil
1 teaspoon coconut nectar
1/2 cup of coconut milk
¼ cup water
Place all ingredients in your blender and blend until smooth, adding enough water to ensure the perfect consistency.
This will store in a jar in the fridge for 4-5 days and is great on top of salads or as a dip or spread.
