Eat the Rainbow
It’s important to eat fruits and veggies from every color of the rainbow everyday. Most of them are best raw. You can eat the rainbow with easy and colorful raw salads. Make a fruit salad, a veggie salad or mix it up by combining them. Select one or two ingredients from each color. Don’t forget in include herbs, sprouts, aromatics, yummy dressings or dips and raw nuts!
RED
Red fruits and vegetables are packed with antioxidants such as vitamin A (beta carotene), vitamin C, manganese and fiber. Red apples have quercetin, a compound that seems to fight colds, flus, and allergies. Tomatoes, watermelon and pink grapefruit have lycopene, a compound that is said to fight cancer.
Veggies: beets, radishes, red bell pepper, rhubarb, tomatoes (cherry, grape, heirloom, plum, teardrop)
Fruit: blood oranges, cherries, cranberries, pink grapefruit, pomegranate seeds, raspberries, red apples, red currants, red grapes, strawberries, watermelon
ORANGE
Orange fruits and veggies also have antioxidant vitamin C, especially the citrus fruits. Carrots and sweet potatoes have vitamin A (beta-carotene) which is known for improving eyesight. Orange produce also contain potassium, fiber and vitamin B6.
Veggies: butternut squash, orange bell pepper, pumpkin, shredded or grated carrot, sweet potatoes, turmeric
Fruits: apricot, cantaloupe, grapefruit, kumquat, mango, oranges, papaya, peaches, nectarines
YELLOW
Yellow fruits and veggies have manganese, potassium, vitamin A, fiber, and magnesium.
Veggies: rutabaga, spaghetti squash, summer squash, yellow beets, yellow bell pepper, yellow corn, yellow onions, yellow watermelon
Fruits: banana, lemon, golden kiwi, gooseberries, pineapple, yellow apples, yellow figs
GREEN
Greens are vital to health and proper nutrition. Some of them can be quite bitter. It’s important to learn how to prepare them well so that you include them in your daily diet with joy.
Herbs: basil, cilantro, dill, fennel tops, oregano, parsley, cilantro, dill, marjoram, mint, oregano, thyme
Sprouts: alfalfa, broccoli, mung bean, sunflower
Leafy Greens: arugula, Boston (Bibb), chard, collard, endive, escarole, frisee, kale, herb mix, mache, micro greens, green leaf lettuce, red leaf lettuce, Romaine, spinach, Spring mix, watercress
Veggies: artichokes, asparagus, broccoli, Brussel sprouts, cabbage, celery, chayote, cucumber, fennel, green beans, green bell peppers, green onion, leeks, peas, snow peas, sugar snap peas, zucchini
Fruits: avocados, green apples, green grapes, honeydew melon, kiwi, limes
BLUE, INDIGO & VIOLET
Blueberries are known to be the most powerful antioxidants. Purple fruits are also rich in antioxidants. Purple fruits and veggies have anthocyanins, a powerful antioxidant that strengthens blood vessels and prevents the destruction of collagen, a protein needed for healthy, radiant skin. They are also rich in vitamin A and flavonoids.
Veggies: eggplant, purple asparagus, radicchio, purple cabbage, purple carrots, purple “red” onion, purple potatoes
Fruits: blackberries, blueberries, boysenberries, black currants, black olives, concord grapes, elderberries, plums, purple figs, raisins
WHITE
White produce have allicin, a sulfur-containing compound that protects against atherosclerosis and heart disease, lowers cholesterol and increases HDL. White aromatics are immune boosting and have an antibacterial effective against Candida and bacteria. White vegetables have vitamin C, vitamin K, folate and fiber.
Veggies: cauliflower, garlic, ginger, jicama, leeks, onions, parsnips, potatoes, shallots, turnips, white asparagus, white corn
Fruit: pears, white nectarine, white peach
Eat the Rainbow everyday!
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Dara Eden is a Usui Reiki Master Teacher. Inner Chi Mastery offerings includes AstroMaps, distance energy healing, emotion clearings, HER Womb Wisdom Sessions, intuitive guidance coaching sessions, numerology reading guides, SoulStory sessions and tarot readings.
