Tag Archives: Nutrient Dense

Eat The Rainbow

20 Jun

To get all the vitamins and minerals your body needs it is important to eat a balanced diet and have variety within that balanced diet. Variety is important because different fruits and vegetables provide different nutrients.

eat-the-rainbow

Red

  • Nutrients: lycopene and antioxidants
  • Properties: Anti-inflammatory, reduce the risk of cancer, and heart health
  • Foods: Tomatoes, strawberries, red bell peppers, cherries, raspberries, watermelon,  pomegranates, and goji berries

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Orange/Yellow

  • Nutrients: Beta carotine, vitamin C, vitamin B6, and potassium
  • Properties: Anti-inflammatory, antioxidants, eye health, immune function, skin health, heart health, and cancer prevention
  • Foods: Oranges, lemons, carrots, bananas, butternut squash, mango, apricots, nectarines, pumpkin, summer squash, sweet potato, pineapple, orange and yellow bell peppers, and cantaloupe

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Green

  • Nutrients: Lutein, indoles, folate, and vitamin K
  • Properties: Eye health, cancer prevention, cell regeneration, anit-inflammatory, heart health, skin health
  • Foods: Spinach, kale, asparagus, cabbage, broccoli, kiwi, honeydew, green beans, artichoke, Brussels sprouts, celery, cucumbers, swiss chard, and avocado

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Blue/Purple

  • Nutrients: Antioxidants and Anthocyanins
  • Properties: Anti-inflammatory, cancer prevention, and cognitive health
  • Foods: Eggplant, red grapes, blackberries, blueberries, purple potatoes, plumbs, cabbage, red onions, and figs

Blue-purple-Fruits-Vegetables

White

  • Nutrients: Antioxidants and potassium
  • Properties: Anti-inflammatory, cancer prevention, and heart health
  • Foods: Cauliflower, parsnips, potatoes, leeks, onions, garlic, mushrooms, shallots, and coconut  

White-Color-Vegetables-Packed-with-Vitamins-Nutrients-and-Proteins

 

 

 
Last Updated: 04/06/2011
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Seasonal Eating

16 Oct

In recent years there has been more emphasis on eating locally grown produce and the concept of farm to table eating. A central idea within these concepts is seasonal eating. Seasonal eating is eating foods that are in season, harvested at their peak.

When you eat foods that are currently in season you get more nutrients compared to eating foods that are out of season. This is because the foods are picked when they are at their peak.  Foods that are made available in their off season have less nutritional value because they are picked before they ripen so they can be shipped without spoiling. Eating foods at their peak also means more flavor! Seasonal eating also impacts the environment. Shipping foods long distances creates more fuel emissions. Food that is grown locally or regionally does not have to travel as far to get to you, with fewer emissions. Finally each season brings different fruits and vegetables to choose from adding variety to your diet.

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What is in season for fall?

Apples Artichoke
Asian Pear Asparagus
Avocado Beets
Broccoli Brussels Sprouts
Cabbage Carrots
Cauliflower Celery
Chard Cherimoyas
Collards Corn
Cucumber Dates
Eggplant Figs
Grapes Grapefruit
Green Beans Ginger
Guava Kale
Kiwi Kohlrabi
Leeks Lemons
Mushrooms Mustard Greens
Okra Onions
Ranges Passion Fruit
Peppers Persimmons
Pineapple Pomegranates
Potatoes Raspberries
Sapote Spinach
Squash-Summer and Winter varieties Tomatillos
Turnips Yams

Pizzadilla

12 Sep

When I’m craving Mexican food this is my go to recipe. It is incredibly easy, tasty, and satisfying.

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Ingredients

1 Ezekiel Whole Grain Tortilla

1 oz grated Manchego Cheese

2 oz Chicken Breast Lunch Meat (or your preferred protein)

1 handful of Kale (or another leafy green)

1 medium Tomato, chopped

1/2 small Avocado, chopped

Optional garnish: cilantro and sriracha sauce

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Method

1. Heat tortilla in a pan over medium heat and sprinkle half of the cheese on it.

2. As cheese melts top with meat and greens. Sprinkle remaining cheese on top and cover pan with a lid.

3. Once cheese has melted transfer tortilla to a plate and top with tomatoes, avocado, and any additional garnish you choose.

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ENJOY!

Goji Quinoa Overnight Oats

2 Sep

Are you tired of your usual oatmeal with brown sugar and cinnamon for breakfast? Try this version that incorporates different flavors and textures to start you day in a nutritious way!

Ingredients

3/4 cup Dried Goji Berries

1/2 cup Steel Cut Oats

1/2 cup Quinoa

1 tsp Salt

1 tsp Cinnamon

Drizzle of Honey (optional)

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Method

1. In a medium sauce pan bring goji berries, oats, quinoa, salt, cinnamon, and 4 cups of water to a boil.

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2. Cover and let sit off heat overnight.

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3. In the morning reheat, stirring occasionally and add water if needed, until warm. About 5-8 minutes.

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4. Serve. I Like to sprinkle pepitas, chia seeds, or chopped almonds on top and finish with a drizzle of honey.

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Considerations

Any type of dried fruit, or a mixture or dried fruits can be used.

This can also be served with milk, honey, or maple syrup.

Alternatively this can be made by bringing the mixture to a boil, reducing the heat and simmering for 20-25 minutes, stirring occasionally until grains are tender.

This recipe is adapted from one featured in Bon Appetite.