April showers bring sweet flowers and often paint a rainbow in a stormy sky. Why not jump-start seeing the vivid palette by filling your plates with a dazzling array of nutritious, healthy colors? Your family can see, smell and taste the rainbow!
Red
What? Apples, tomatoes, cherries, strawberries, red peppers, watermelon, red onions, radishes. Why? Lycopene is a natural cancer preventer. Additionally, lycopene acts as a natural sunscreen by protecting your skin from sunburn. How? Think red fruit salad. Simply mix cherries, diced strawberries, chopped apples and watermelon slices together for a plethora of mouthwatering tastes and textures.
Orange
What? Cantaloupe, butternut squash, papaya, carrots, oranges, peaches. Why? Vitamins A and C. Vitamin A helps your see near and far and aids in skin strength, while vitamin C is necessary for a resilient immune system. How? Grate shredded carrots and add them to wraps or toss into side salads with mandarin oranges. Cantaloupe and peaches blend well for a delicious fruit smoothie.
Yellow
What? Corn, bananas, pineapple, mango, yellow peppers. Why? Fructooligosaccharides (FOS) are prebiotic fiber that your digestive system needs to feed good bacteria. How? Pineapple tidbits pair well with cottage cheese, while mangos and corn can be mixed into a salsa over fish and chips.
Green
What? Cucumbers, kiwi, honeydew, grapes, broccoli, spinach, green peas, green peppers, green beans, asparagus, cabbage, avocados. Why? Vitamin K is beneficial for blood and bone health. How? Sandwiches are a prime opportunity to squeeze in spinach and avocado slices. When it comes to dinnertime, you can find clever ways to add green foods in. For instance, green peppers are a nice addition to pizza, while avocados can be incorporated into your next taco, burrito or chili dish. Offer pre-cut cucumbers and broccoli with dressing for quick snacks.
Blue
What? Blackberries, blueberries, eggplant. Why? Anthocyanins support a healthy brain and nervous system, especially helping in improving memory. How? Follow the practice of Diane, a Leawood mother of two: “On a majority of school days throughout the week, breakfast is the ideal time to incorporate blueberries to oatmeal, cereal, waffles and pancakes.”
White
What? Onions, garlic, mushrooms, cauliflower. Why? Quercetin, the nutrient powerhouse found in these whites, has antibacterial and antifungi properties. How? Create scrumptious egg or tofu scramble with diced sautéed onions and mushrooms. You also can sneak mushrooms into meatballs and burgers. Snack away on cauliflower and hummus, too.
Spring forward nutritionally this season by eating the rainbow!
Sources:
Time, EatRight.org
Amy Hundley is a registered dietitian nutritionist, licensed in both Kansas and Missouri, and a published freelance nutrition writer. She is currently practicing as a clinical RD and has been a resident of Olathe since early childhood.