Blue, Purple and White Foods

Although National Nutrition Month was only in March, eating the rainbow is something you can do all year long to obtain the right nutrients.  You’ve learned about red, green, orange and yellow fruits and vegetables, so let’s discuss blue, purple and white produce too!  Blue and purple produce contains many nutrients including lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid and quercetin.  These nutrients can help with the following:

1. Helps fight inflammation 2. Improves your body’s ability to absorb calcium and other nutriends 3.Helps lower LDL (bad) cholesterol 4. Supports eye health (retinas) 5. Helps boost the immune system 6. Supports healthy digestion for the GI tract 7. Reduces tumor growth 8. Limits the activity of cancer cells throughout the body 9. Acts as anticarcinogens (battles cancer causing cells) especially throughout the digestive tract

Try adding some of these blue and purple colored fruits and vegetables to your meals such as:  Eggplant, Cabbages, Asparagus, Carrots, Plums, Blackberries, Blueberries and Grapes.

White fruits and vegetables have many nutrients including beta-glucans, EGCG, SDG and lignins, which help balance hormones which can reduce the risk of many cancers relating to hormones. They also have the ability to activate B and T cells which help battle cancers of the prostate, colon and breast.

Try these white vegetables in your meals:  Mushrooms, Bean Sprouts, Onions, Cauliflower and Garlic.

Try this "White Vegetable" Recipe!

Cauliflower Soup with Scallops

Servings:  1 Protein 1 Vegetable 1 Nutrient

Ingredients: 1 serving Scallops, cleaned 1/2 cup Cauliflower 1/4 medium Onion, sliced 2 Garlic Cloves, crushed 1 MWLC Chicken Bouillon Nutritional Supplement 1 tsp. Yellow Curry Paste 1/2 Tbs. Extra Light Olive Oil Freshly Ground Black Pepper, to taste

Preparation: In a saucepan on medium heat, pour olive oil into the pan. When hot, add cauliflower, onion, garlic, and curry paste. Cook for 10 minutes until onions are soft. Add chicken bouillon, bring to a boil, then reduce to a simmer. Simmer for 20 to 30 minutes until cauliflower is soft. Remove from heat. Allow to cool for 5 minutes and blend with an immersion blender while in the saucepan. Add fresh ground black pepper to taste. To serve, add scallops to soup and heat for 2 to 3 minutes to heat through the scallops.

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