Eat a rainbow of color

And I don’t mean Skittles! Phytonutrients are chemicals produced by plants. Phytonutrients give plants their pigmentation, which simply means the more colors you eat, the more phytonutrients for your body. A good way to tell whether a fruit or a vegetable is rich in phytonutrients is by the depth and intensity of its color. That’s why we are encourage to eat the more saturated dark green leafy greens, red, yellow, green and orange sweet bell pepper and purple eggplant, plums, and grapes, among others.

Phytonutrient-rich foods include not only fruit and vegetables rich in hue, but also legumes, nuts, tea, whole grains and many spices. They can provide significant health benefits for the human body.

 

 

So what’s under the rainbow?

Red—flavonoids & lycopene

  • Healthy heart and strong memory
  • Tomatoes, strawberries, cherries, apples, red peppers, watermelon, etc.

Yellow & Orange—beta-carotene

  • Healthy eyes and good immune function
  • Carrots, oranges, pineapple, sweet potatoes, mangoes, pumpkins, cantaloupes, etc.

Green—chlorophyll, carotenoids, isothiocyanates

  • Healthy bones, teeth and eyes
  • Spinach, green peas, cucumbers, broccoli, bok choy, cabbage, asparagus, etc.

Blue & Purple—anthocyanin

  • Healthy aging and strong memory
  • Eggplant, blueberries, purple grapes, purple cabbage, figs, beets, dark beans, etc.

White—flavonoids

  • Healthy heart and hood cholesterol levels
  • Onion, garlic, ginger, chives, mushrooms, jicama, etc.

Easiest guarantee to get all the nutrients a body needs is by following the yellow brick road to somewhere over the rainbow!

“Well,” said Pooh, ….

….”what I like best…,” and then he had to stop and think. Because Eating Honey was a very good thing to do, there was a moment just before you began to eat it which was better than when you were, but he didn’t know what it was called. ~A.A. Milne

In my world, we call this infinite spacious place in time that really lasts only a few seconds our Self. The unbroken, whole, and complete aspect of our being that we are reminded of in moments of sweet bliss – like Pooh’s Eating Honey experiences. Self appears in meditation, when we hug, see a spectacular piece of Nature, or basking in the love of someone dear. Even puppy breath and wobbly new kittens can evoke Self. 

Four qualities and characteristics of Self energy are compassion, clarity, connection, and curiosity. I can just see Pooh now, eyeing that jar of honey, imagining what it would be like when honey meets his tongue, remembering the feeling of past indulgences, fantasizing the event even before it’s real. Curiously in awe and wonder of that moment about to be.

Self is an innate gift and inherent quality of our being. I’m curious how you perceive these qualities in your life:

  • Compassion
  • Connection
  • Curiosity
  • Clarity
  • Creativity
  • Calmness
  • Courage
  • Confident

Spend some time in meditation and reflection. Let me know – I’m eager to hear…….

Berry Quinoa Power Bowl 

  • 3/4 cup cooked rainbow quinoa
  • 2-3 tablespoons vanilla plant-based yogurt (i.e., soy, almond, coconut)
  • Pinch cardamom
  • 2 tablespoons chopped walnuts
  • 8 fresh blackberries
  • 2 large fresh strawberries, sliced
  • 18 fresh blueberries
  • 1 tablespoon chia seeds

1. In a single serve bowl, stir together cooked quinoa, yogurt, and cardamom until smooth.

2. Arrange toppings: walnuts, blackberries, strawberries, blueberries, and chia seeds on top of quinoa.

3. Serve immediately.

 

(Vegan, Gluten-Free) Substitute dairy if that’s OK in your eating plan

Credit to Sharon Palmer, RDN, the Plant-Powered Dietitian

Winter Warmth – Curried Chicken Coconut Soup

 

 

 

 

 

 

 

INGREDIENTS

  • 1 tablespoon extra virgin olive oil
  • 1 sweet yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 1 2-inch piece of ginger, peeled and grated
  • 2 large boneless, skinless chicken breasts, cubed
  • 1 tablespoons red curry paste
  • 2 tablespoons turmeric
  • 1 teaspoon curry powder
  • 1 teaspoon Spike seasoning
  • 1 teaspoon salt
  • 1 russet potato, chopped into 1-inch cubes
  • 2 14-ounce cans coconut milk
  • 3 cups vegetable broth (2-3 tablespoons veggie broth powder + 3 cups water)
  • Toppings – cilantro, chopped peanuts, grated carrots, bean sprouts

INSTRUCTIONS

  1. Heat oil in a large enamel-coated cast iron Dutch oven. Sauté onions, garlic and ginger for 3-5 minutes, then add the cubed chicken and cook until golden brown
  2. Add remaining ingredients except toppings. Simmer for 20-30 minutes.
  3. After ladling into soup bowls, add toppings of choice.

 

 

Brussels’ sprouts and cabbage salad

Brussels’ sprouts and cabbage salad

Ready to leap from a plant-based foundation in 2017? This recipe is ready to take you on a colorful journey. Prep time is about 20 minutes, for all the chopping, yet it yields enough for a couple of meals. Thumbs up worth it!

Ingredients:

  • 4 cups Brussels’ sprouts, thinly sliced
  • 2 cups red cabbage, finely chopped
  • 1 red Honeycrisp apple, thinly sliced and halved
  • 1 carrot, grated
  • 2 large celery stalks, finely chopped
  • 1/2 cup walnuts, chopped
  • 4 tablespoons fresh lemon juice
  • 8 tablespoons apple cider vinegar
  • 1/2 cup mayonnaise (make your own if Paleo)
  • 1 tablespoon maple syrup
  • Sea salt and freshly ground black pepper to taste

Preparation:

  1. In a small bowl, whisk together the lemon juice, apple cider vinegar, mayonnaise, maple syrup and salt and pepper to taste.
  2. In a large bowl, toss the Brussels sprouts, red cabbage, apple, carrot, celery, and walnuts.
  3. Pour the dressing and toss well until well combined.
  4. Refrigerate and serve chilled.
Good Measures