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Summer is a great time for fruits and vegetables! Not only do your favorite fruits and vegetables taste great, they can have a tremendous impact on your health. Eating fruits and vegetables of various colors is a great way to reduce the risk of several chronic diseases. Many fruits and vegetables contain antioxidants, which protect the body from free radicals that can damage cells and lead to various cancers. Here are some of the benefits associated with each color of fruits and vegetables:
- Blue, Purple: healthy aging, urinary tract health, memory function. Try eggplant, blueberries, and red grapes.
- Green: vision health, lower risk of some cancers. Try broccoli, green beans, spinach, asparagus, brussel sprouts, zucchini, bell peppers.
- White: heart health, maintenance of cholesterol levels already considered healthy. Try potatoes, leeks, and onions.
- Yellow, Orange: vision health, heart health. Try pineapple, oranges, carrots, butternut squash, and cantaloupe, and spaghetti squash.
- Red: urinary tract health, lower risk of some forms of cancer. Try strawberries, red peppers, tomatoes, watermelon, and raspberries.
Start by combining two colors with each meal -- green and yellow. Then get creative and add more! Strawberries, or tomatoes for red, cantaloupe and carrots for orange, and sweet summer blueberries for blue!
Recipe Corner: 3 Color Creole Stuffed Green Pepper
3 veggie servings: 265 Calories
- Cut the top off the pepper, remove core and seeds.
- Sauté spinach & garlic in nonstick cooking spray for 3-5 min. until wilted.
- Combine entrée, spinach and tomatoes.
- Fill the pepper with mixture.
- Bake at 400 ¡ for 15 min.
- Add salsa or spices to taste.
Butternut & Beans
350 calories: 2 veggie servings
- Cook squash until soft, but not mushy.
- Heat Turkey Chili entrée.
- Combine squash and entrée.
- Add herb seasoning to taste.
Vegetarian Option: Use Five Bean Casserole or Soy Bean Chili instead of Turkey Chili
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