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 mnemonic “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 of colours. Taking the ‘i’ for white today…..

Why not choose from amazing foods like Cauliflower, Turnip, Onion, Garlic, Celery, Leek, Chicory, Potato, Parsnip, White Cabbage, Banana, White Currants, Pear, Apple, Lychee, Dragon Fruit?

Here are some of my favourite, simple ways to get in more White:

Quick Crunchy Slaw | Grate white cabbage, turnip, celery & onion together with some white wine vinegar, rapeseed oil & season. Allow to stand for ½ hour or so & serve.

Grain Free Bread | – Blitz 250g cauliflower until ‘rice’; add 4 eggs, salt & 125g ground almonds, season & bake for 25 mins until golden. Serve with poached eggs, smoked salmon, sardines or avocado for a fresh breakfast lunch or snack. Keeps well in fridge & refresh in toaster.

Lower Calorie ‘Rice’ | Try blitzing cauliflower until ‘rice-like’ & steam for 10 mins or microwave a few minutes. Replace conventional rice & get fewer calories & more fibre!

Smooth Operator | – Put a banana, a peeled apple/pear & a piece of root ginger into your blender, with some ground almonds, milk & some oats for a filling & fabulous breakfast smoothie.

White Lightening Dessert – Chop up banana, apple, pear, lychees & maybe add white currants. Stir into some fresh natural yoghurt or fromage frais & top off with a few white choc chips for a super cool dish.

Why White?

These are rich in plant chemicals (like sulphur containing allicin – helps with cholesterol management) and fabulous antioxidants (like quercitin & vitamin C), which don’t give white fruit & vegetables any distinct 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, medication, smoke and alcohol.

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