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Tips for healthy eating: the rainbow approach

My number one tip for super-healthy eating? Eat a rainbow every day. I say it constantly. It sounds more fun and playful than just “eat your greens”, and it’s achievable by anyone of any age, even babies and the elderly.

My kids love keeping track of what colours they eat every day with one of my favourite products Today I Ate A Rainbow. At work, you can brag which end of the spectrum your lunch spans with colleagues at the water cooler.

I challenge you to eat a rainbow each and every day and share with us what was on your fork.

Let’s work our way through the spectrum with one of my favourites, luscious red. Red fruits and vegetables may stand out as you cruise the produce section in the supermarket, but some of the foods below may not be on your radar.Yet.
 
Vegetables – Beets, radicchio, radishes, red pepper, red onion, red potato, and chile peppers.

Fruit – Blood oranges, cherries, cranberry, papaya, pink/red grapefruit, pomegranate, raspberries, red apples, plums, grapes, red pear, rhubarb, strawberries, tomatoes; fresh and sun dried, and watermelon.

Extras – Paprika, red wine, goji berries, raisins, red quinoa, and kidney beans.
 
Red foods are rich in nutrients like lycopene, ellagic acid, anti-inflammatory quercetin and hesperidin. These nutrients reduce the risk of certain cancers, reduce blood pressure and cholesterol levels, may reduce tumor growth, prostate cancer, soak up harmful free-radicals and support all of your joints.

Heard of resveratrol? It’s a supercharged polyphenol that neutralize free radicals that linked with age related diseases like heart disease and cancer, but also poor memory, slow signs of aging–which includes wrinkles. Found in red grapes, and yes, red wine. For a non-alcoholic cool treat, freeze some grapes and add to fruit salad, serve straight from the freezer or add to your daily smoothie.

For your daily dose of red, try this Rich Red Beet Salad recipe.

1 tbsp red wine vinegar
3 tbsp olive oil
pinch of dried dill
1 red onion
2 medium tomatoes
5 sundried tomatoes, sliced
75 g feta cheese, crumbled
1/4 cup walnuts, broken up
Salt and pepper

Roast beets in a 350 degree F oven until tender, usually 35 – 45 minutes depending on the size. Cool, peel and cut into chunks. Place in a bowl.

Dice red onion into small pieces and put in a bowl filled with water for 15 minutes (optional to soak onions. Soaking decreases onion strength and flavour)

Cut tomatoes into slightly smaller chunks than the beets and add to bowl along with broken walnuts, crumbled feta, sundried tomatoes and drained red onion.

Shake oil and vinegar, dill, salt and pepper together in a small container, and pour over salad. Toss well and serve on a bed of arugula and spinach.

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