By including foods which are the colours of the rainbow, you can be assured of getting a wider variety of healthy nutrients to support your health.
Who remembers the pnemonic “Richard Of York Gave Battle In Vain”?
Here are some more, really easy & simple ideas to get your 7-a-day fruit or veg target, as well as eating a rainbow?
Choose Fresh | I go for Broccoli, Cabbage, Hearty Lettuce, Kale, Spinach, Peas, Green Beans, Green Pepper, Cucumber, Olives, Courgettes, Lime, Avocado, Kiwi, Gooseberries & Green Grapes
These are all rich in plant chemicals called thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids or antioxidants, like beta-carotene cryptoxanthin, lutein, and zeaxanthin, which vary in colour as well as cholorophyll which gives all green fruit & vegetables their colour.
Antioxidants are needed for health & well-being because they are involved in mopping up free oxidative radicals (damaging to the body’s membranes & cells, causing ageing). These are formed naturally through metabolism, which produces energy from the food we eat for our bodies to function but also from environmental sources such as pollution, medicatons, smoke and alcohol.
Healthy Choc Pots | Blitz avocado with some melted coconut oil & cocoa powder or melted dark chocolate & chill for an amazingly quick & seemingly indulgent dessert!
Super Quick Dip | Blitz some defrosted or fresh garden peas, some lime juice & some fresh mint, et voilá, a fabulous dip to go with crudités or pitta.
Bowl ’em Over | Add steamed broccoli, kale & green beans to a large bowl with some finely shredded green chillies, a generous glug of good olive oil & a squeeze of lime juice for a fresh side to roasted chicken, grilled fish or veggie burgers.
Nests from Heaven | Take some meringue nests, fill with some whipped cream, coconut yoghurt or mascarpone & top with some slices of kiwi, seeded grapes & some passion fruit flesh.
Let’s Play Gooseberry | Take some fresh, washed, topped/tailed gooseberries & add to a pan with some lime/lemon juice, maple syrup & vanilla. Cook gently until softened & spoon over some really good quality ice cream or pancakes.
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