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Eat In Color
Transform Your Meals With Simple Additions for Better Health
When we think of the words ‘Eat In Color,’ the first impression may be that it’s just another trend that will come and go. However, just adding one more color to a meal may be just what the doctor ordered. Imagine incorporating vibrant colors into your meals, which can not only transform the appearance of your plate but also enhance your overall well-being.
By simply adding one more vegetable to your dish or a fruit for dessert, you may reap substantial health benefits from colorful foods. In fashion, the motto is to take one accessory off before you leave the house. In eating, it’s add one more veggie or fruit. Ask at dinner: Are we eating in color? When people are not eating well, the last thing they usually want to hear is that they need to eat healthy. Making the phrase, “EAT IN COLOR” one your whole family uses may be the tipping point to better health and more energy!
If this were a trend, it’d probably be one of the best movements of all time. Imagine indulging in a gourmet popsicle made with fresh strawberries, basil, and mint—a delightful treat that’s both nutritious and refreshing.
The concept is as simple as adding a cold veggie or a warm one, especially during the abundant summer months when fresh produce is at its peak. With BONCOOK cooking tips, enhancing your meals with these colorful additions becomes an effortless and enjoyable journey towards better health.
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Eat in Color for Health
Discover how adding vibrant fruits and vegetables to your meals can revolutionize your health and dining experience. Let’s explore simple ways to incorporate more color into your diet and reap the benefits of nature’s rainbow.
The Benefits Up Close by Color:
- Red: Known for being rich in lycopene, red vegetables like tomatoes and bell peppers may lower the risk of certain cancers and promote heart health.
- Orange: Packed with beta-carotene, carrots and sweet potatoes support healthy vision and bolster the immune system.
- Yellow: Foods like corn and yellow peppers are rich in lutein and zeaxanthin, essential nutrients for eye health, and may also support brain function.
- Green: Leafy greens, such as spinach and kale, are abundant in vitamins K and C, which contribute to bone health and immune function, as well as help detoxify the body with chlorophyll.
- Blue/Purple: Blueberries and eggplants contain anthocyanins, antioxidants that help improve memory and reduce inflammation.
- White: While often overlooked, white vegetables like cauliflower and garlic contain allicin and other compounds that can boost heart health and possess antiviral properties.
By incorporating a spectrum of colors in your diet, you tap into the diverse benefits provided by nature’s palette, ensuring a more balanced and nutrient-rich diet.
Eat in color for Reducing Inflammation
When considering which colors are most effective for reducing inflammation, focus on incorporating blue and purple foods into your diet. These vibrant foods contain anthocyanins, powerful antioxidants known for their anti-inflammatory properties. Blueberries, blackberries, and eggplants are excellent examples of these colorful ingredients that can help reduce inflammation and support overall health.
Additionally, green vegetables such as kale, spinach, and broccoli are rich in anti-inflammatory compounds like chlorophyll and flavonoids. These nutrients not only help combat inflammation but also contribute to detoxifying the body and supporting immune function.
Incorporating a variety of these colorful foods into your daily meals can make a noticeable difference in managing inflammation and improving your overall well-being.
Simple Additions, Big Impact
Eating in color isn’t just about making your plate look visually appealing—it’s a powerful way to boost your overall health. By adding just one extra vegetable or fruit to each meal, you can significantly increase your nutrient intake.
Think of it as a game: challenge yourself to add a splash of color to every dish. Toss some berries into your morning yogurt, add sliced bell peppers to your sandwich, or include a side of roasted carrots with dinner.
These small changes can yield significant results over time. You’ll find yourself naturally consuming more vitamins, minerals, and fiber without feeling like you’re on a restrictive diet.
Vibrant Summer Recipes
Summer is the perfect time to eat in color. With an abundance of fresh produce available, it’s easier than ever to create vibrant, nutritious meals.
Try a refreshing watermelon and feta salad for lunch, or grill a medley of colorful vegetables as a side dish for your barbecue. For dessert, whip up a batch of mixed berry crumble or enjoy a slice of juicy peach.
Remember, eating in color doesn’t mean complicated recipes. Sometimes, the simplest dishes are the most satisfying. A plate of sliced heirloom tomatoes drizzled with olive oil and sprinkled with fresh basil can be a feast for both the eyes and the palate.
bon COOK Tips for Busy Cooks
Even with a hectic schedule, you can still eat in color. BONCOOK offers several time-saving tips to help you incorporate more fruits and vegetables into your meals.
- Prep in advance: Wash and chop vegetables at the beginning of the week.
- Use frozen produce: It’s just as nutritious and always ready to use.
- Embrace one-pan meals: Roast a mix of colorful vegetables alongside your protein.
Don’t forget about snacks! Keep pre-cut veggies and fruits in the fridge for easy grabbing. With these strategies, you’ll find it’s simpler than ever to eat the rainbow every day.
The Power of Colorful Foods
Colorful foods aren’t just visually appealing—they’re packed with essential nutrients that can significantly improve your health. Let’s explore the benefits of these vibrant edibles and discover how to incorporate them into your diet.
Health Benefits of Colorful Food
Eating a rainbow of foods isn’t just a catchy phrase—it’s a scientifically backed approach to improving your health. Each color in fruits and vegetables represents different phytonutrients, which offer unique health benefits.
For example:
Red foods like tomatoes and watermelon contain lycopene, which may reduce the risk of certain cancers.
Orange and yellow foods are rich in beta-carotene, supporting eye health.
Green vegetables are rich in chlorophyll, a substance with detoxifying properties.
Blue and purple foods, such as blueberries and eggplants, contain anthocyanins that may improve memory and reduce the risk of heart disease. By eating a variety of colors, you ensure a wide range of these beneficial compounds in your diet.
Adding Fruits and Vegetables to Meals
Incorporating more fruits and vegetables into your meals doesn’t have to be a chore. Begin by making minor, manageable adjustments to your current diet.
Try adding a handful of spinach to your morning smoothie, or swap out your usual side dish for a colorful salad. At dinner, aim to fill half your plate with vegetables of different colors.
Don’t forget about snacks and desserts. Fruit can satisfy your sweet tooth while providing essential nutrients. Keep a bowl of colorful fruit on your counter for easy snacking, or end your meal with a refreshing fruit salad.
Embrace Summer with Colorful Recipes
Summer offers a bounty of colorful produce, making it the perfect season to experiment with vibrant, healthy recipes. From refreshing treats to satisfying meals, let’s explore how to make the most of summer’s colorful offerings.
Gourmet Popsicles: A Taste of Summer
Nothing says summer quite like a cool, refreshing popsicle. But why settle for store-bought when you can create gourmet versions at home? These homemade treats are not only delicious but also packed with nutrients.
Try a strawberry-basil-mint popsicle for a sophisticated twist on a classic flavor. The sweetness of the strawberries pairs beautifully with the herbal notes of basil and mint. Plus, you’re getting a dose of vitamin C and antioxidants with every bite.
For a tropical treat, blend mango, pineapple, and a touch of coconut milk for a creamy, dairy-free popsicle. The possibilities are endless—let your imagination and the seasonal produce guide you!
To bring your popsicle creations to life, try the FORTEEZ Treat Tray, a platinum-grade silicone mold that makes it easy to craft vibrant, gourmet frozen popsicles right at home.
Add a Cold Veggie, Add a Hot
Balancing your plate with both raw and cooked vegetables is a great way to maximize nutrition and add interesting textures to your meals. In summer, this approach is particularly refreshing.
For cold options, try a crisp cucumber salad with dill and lemon, or a colorful slaw with red and green cabbage. These provide a cool contrast to hot summer days and pair well with grilled foods.
On the hot side, grilled or roasted vegetables are perfect for summer. Brush zucchini, bell peppers, and eggplant with olive oil and herbs before grilling for a smoky, flavorful side dish. Or try roasting a medley of root vegetables for a hearty addition to your meal. Whether you already Eat In Color because it’s who you are and what you do, or want to start today or perhaps next week, start and share this simple Eat In Color concept with others, built around eating well at home and experiencing fresh, whole foods that are good for you, too!
Cheers to more eating in color from our BONCOOK kitchen to yours!
Cindy Juncaj
CEO and Partner | BONCOOK
boncook@boncook.com
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