Tender sweet potatoes, creamy black lentils, seared broccolini, and crispy, spicy relish. . .This recipe is a symphony of flavors and textures that will not disappoint.
A Rainbow of Phytonutrients
This dish combines so many different flavors, textures and colors for an eye-appealing, tastebud-tantalizing treat. But there’s more to it than just a pretty presentation. The diversity of colors from assorted vegetables brings the added benefit of a variety of phytonutrients.
Red fruits and vegetables contain lycopene, an antioxidant that fights free radicals. They also protect against prostate cancer and heart and lung disease.
Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions
Orange & Yellow
Eat yellow and orange for beta carotene, retinoic acid, and zeaxanthin. These benefit the immune system and the eyes, as well as support the cardiovascular system. Additionally, orange and yellow vegetables may help protect against breast cancer.
Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash, peaches, cantaloupe, corn
Green leafy vegetables contain calcium, magnesium, potassium, iron, and vitamins A, B, and C. That’s why power-packed greens benefit just about every body system. Your skin, digestive system, eyesight, blood, heart, and brain thank you when you eat your greens. As an added benefit, you also get cancer-blocking chemicals, like sulforaphane, isocyanate, and indoles, when you consume green vegetables.
Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs
Blue & Purple
Blue and purple vegetables get their color from antioxidants called anthocyanins. Because of their anti-inflammatory actions, these phytonutrients support healthy detoxification, blood pressure, cardiovascular health, digestion, and more.
Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage, purple carrots
White & Brown
The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids, such as quercetin and kaempferol.
Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms
Can pancakes actually be healthy? Check out these Pumpkin Pancakes, loaded with carotenoids.