Include foods from all 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 really simple ideas to boost your 7-a-day fruit & veg target as well as eating a rainbow?
I love to choose | Fresh foods such as: Beetroot, Aubergine, Purple Broccoli, Black Olives, Radicchio, Kohl Rabi, Black Grapes, Blueberries, Blackcurrants, Elderberries, Brambles & Victoria Plums.
These are all rich in plant chemicals called anthocyanins or antioxidants, which vary in colour but give purple fruit & vegetables their colour.
Marinate taste in | Take some olives or plain cooked beetroot & add garlic, fresh herbs, chillies & lots of good olive or rapeseed oil & allow to take up those fabulous flavours.
Cook ’em quick | Take some gently steamed but still ‘al dente’ purple sprouting broccoli & add to a pan with some rapeseed oil, chopped garlic & chillies. Serve!
Compose a compôte | Wash some halved, de-stoned plums, blackcurrants, brambles or elderberries & put on a low heat on the hob (or in oven) with a drizzle of honey & allow to soften. Delicious served with natural yoghurt or crème fraiche.
True Blue Smoothie |Take a good handful of blueberries or pitted prunes & add to your favourite smoothie breakfast shake for a shot of healthy antioxidants.
It’s all Greek | Wash and cut an aubergine in half, lengthways. Drizzle oil & add a pinch of sea salt. Roast/grill, cut side down, until the skin blackens. Mash the flesh with some tahini, smoked paprika, crushed garlic, some more delicious olive oil & a dash of fresh lemon juice for a fabulous dip to serve with pitta.
Note that 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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