Colorful Produce For a More Nutritious You
If you’re looking for an easy way to optimize your diet, go for color. Fruits and veggies of all shades contain phytonutrients—plant compounds that work together to protect your health.
"These phytonutrients include antioxidants like carotenoids and anthocyanins that give produce its color and may play a role in preventing age-related diseases like cancer and heart disease," explains Elizabeth J. Johnson, PhD, associate professor at Tufts University.
Discover what eating more green, orange, and red can do for you, and recipes that make the most of these brilliant bites.
Feel great with green
Most green fruits and vegetables are loaded with lutein and zeaxanthin, carotenoids that protect against eye diseases and may lower your risk of heart disease and skin cancer. Leafy greens are also a great source of energy-boosting folate.
Herb Garden Salad
Ingredients: Eggs, koshersalt, asparagus, sugar-snap peas, garlic clove, lemon zest,lemon juice white-wine vinegar, extra-virgin olive oil, black pepper, watercress, flat-leaf parsley, mint leaves
Try this recipe:Herb Garden Salad
Avocado Pea Soup With Herb Oil
Flat-leaf parsley, olive oil, tarragon, divided, shallots, chopped,low-sodium vegetable broth, frozen peas, avocado, plain fat-free yogurt, kosher salt, black pepper
Try this recipe:Avocado Pea Soup With Herb Oil
Power up with orange
Orange and yellow foods (think carrots, squash, sweet potatoes) boast carotenoids like beta-carotene, a type of vitamin A that boosts your immune system.
Tropical Fruit Granola
Ingredients: Old-fashioned rolled oats, macadamia nuts, unsweetened shredded coconut, vegetable oil, agave nectar, dried fruit, ground ginger, ground cardamom, sea salt
Try this recipe:Tropical Fruit Granola
Grilled Sweet Potato, Orange, and Chickpea Salad
Sweet potatoes, navel oranges, rice vinegar, sesame oil, reduced-sodium soy sauce, salt, Cooking spray, chickpeas, scallions
Try this recipe:Grilled Sweet Potato, Orange, and Chickpea Salad
Stay strong with red
Red produce contains cancer-fighting lycopene and anthocyanins, which may also lower your risk of heart disease and stroke.
Beet Red Salad
Ingredients: Red beets, Farro or barley, kosher salt, red-wine vinegar, olive oil, Dijon mustard, sugar, black pepper, red onion, radicchio, sliced, feta
Try this recipe:Beet Red Salad
Vodka-Spiked Tomatoes With Lemon Salt
Cherry tomatoes, vodka, lemon juice, sugar, kosher salt, black pepper, lemon zest
Try this recipe:Vodka-Spiked Tomatoes With Lemon Salt