October 2011
Eat by Color for Good Health
by Mary Gerlach, R.D.
All foods are not equal! Some might even be considered super healthy, as they pack more nutrients and antioxidants than others. A good indication of increased nutrients in foods is their color. In general, the more color—the more nutrients! This is especially true if the meat of the fruit or vegetables is deeply colored, not only the color of the skin.
Think of iceberg lettuce verses red leaf lettuce or fresh spinach leaves. Think of zucchini squash verses acorn squash. The red leaf lettuce, spinach and acorn squash have more nutrients than the iceberg lettuce and zucchini. Eat your way through this rainbow of fruits and vegetables to get the most nutrients and antioxidants in your diet.
Red: Tomatoes, cherries, strawberries, watermelon, and radicchio contain lycopene and flavonoids, like anthocyanins. Anthocyanin pigments were originally researched because of their contribution to the color or foods, but more recently interest has intensified because of their possible health benefits. These key antioxidants may have preventative and therapeutic roles in a number of human diseases, such as coronary heart disease, stroke, diabetes, and ulcers.
Orange and Yellow: Apricots, cantaloupe, sweet potatoes, butternut squash, and corn are packed with antioxidants and other nutrients that boost the immune system and help ward off age-related eye disease. They also provide an extra dose of Vitamin C, which is important for overall health.
Purple and Blue: Increase mobility and enhance memory with a diet rich in blueberries, eggplant, raisins, and purple-fleshed potatoes. Although still somewhat controversial, antioxidants in blue foods may prove beneficial for motor function and memory. And they taste so good, what do you have to lose?
Green: Some research has shown foods like avocados, asparagus, broccoli, cucumbers, dark leafy greens (such as kale, collard greens, chard and spinach), and green peppers may help relieve the effects of serious eye ailments, such as macular degeneration and cataracts. They are also known to clear arteries, keep blood flowing to the brain, and help prevent strokes.
White and Tan: You just read more color translates to more nutrients, but there are a few exceptions. Some paler fruits and vegetables are also beneficial for human health. Cauliflower, onions, mushrooms, bananas, and garlic pack an antioxidant punch with phytonutrients that may also help fight cancer and protect the heart.
So choose carefully when eating a variety of fruits and vegetables—and look for lots of color! Not only does it look good on the plate, it just might be better for you!
Grilled Blueberry Beef Burgers
2 slices whole wheat country bread, crusts removed, torn into pieces1/3 cup fresh or frozen (thawed) blueberries
2 cloves garlic, minced
1 Tb. balsamic vinegar
2 tsps. Dijon mustard
1 tsp. Worcestershire sauce
½ tsp. hot sauce
¼ tsp. salt
¼ tsp. freshly ground pepper
Freshly ground pepper, to taste
16 ounces (90 percent) lean ground beef
Place bread in a food processor and pulse into fine crumbs. Transfer to a large mixing bowl. In the food processor, place blueberries, garlic, vinegar, mustard, Worcestershire, hot sauce, salt and pepper; process until pureed. Scrape into the bowl with the breadcrumbs. Add ground beef and mix well with a potato masher. Divide the mixture into four equal portions; form into ½-inch-thick patties, about 4 inches in diameter.
Meanwhile, preheat outdoor grill to medium-high; oil the grill rack. Grill burgers to desired doneness (about 3-4 minutes per side). Makes 4 servings.
Nutritional analysis per serving: Calories 270; Carbohydrates 9g; Protein 24g; Fat 12g; Cholesterol 65mg; Sodium 343mg.
Broccoli Cheddar Chowder
2 tsps. extra-virgin olive oil¾ cup chopped onion
1 medium carrot, diced
1 stalk celery, diced
1 medium potato, diced
1 clove garlic, minced
1 Tb. flour
½ tsp. dry mustard
½ tsp. freshly ground black pepper
1/8 tsp. cayenne pepper
1 (14-ounce) can vegetable broth
1 cup broccoli stems, cut into 1-inch pieces
2 cups small broccoli florets
¾ cup shredded reduced-fat Cheddar cheese
½ cup reduced-fat sour cream
1/8 tsp. salt
Heat oil in large saucepan over medium-high heat. Add onion, carrot and celery; sauté until onion and celery soften, about 5 to 6 minutes, stirring frequently. Add potato and garlic; sauté 2 minutes. Stir in flour, dry mustard and cayenne; sauté 2 minutes. Add broth and broccoli stems. Bring to a boil; cover and reduce heat to medium. Simmer for 10 minutes, stirring occasionally. Stir in florets; cover and simmer until the broccoli is tender, about 5 minutes more.
Transfer 2 cups of the chowder to a bowl and mash with a potato masher; return to the pan. Stir in cheese and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt to taste. Serve with crusty bread. Makes 2 servings.
Nutritional analysis per serving: Calories 305; Carbohydrates 23g; Protein 9g; Fat 9g; Cholesterol 21mg; Sodium 508mg.
Acorn Squash Stuffed with Chard and White Beans
1 medium acorn squash, halved and seeded1 Tb. plus ½ tsp. extra-virgin olive oil, divided
¼ tsp. salt, divided
½ tsp. freshly ground pepper, divided
½ cup chopped onion
1 clove garlic, minced
1 Tb. orange juice
1½ tsps. tomato paste
½ tsp. hot sauce
4 cups chopped chard leaves (about ½ large bunch chard)
¾ cup canned white beans, rinsed
2 Tbs. chopped kalamata olives
3 Tbs. coarse dry whole wheat breadcrumbs
3 Tbs. grated Parmesan cheese
Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with ½-teaspoon oil; sprinkle each with salt and pepper. Place in an 8x8-inch microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender, about 12 minutes.
Meanwhile, heat 1½-teaspoons oil in a large skillet over medium heat. Add onion and garlic; sauté 3 minutes, stirring occasionally. Stir in orange juice, tomato paste, hot sauce and remaining salt and pepper. Stir in chard; cover and cook until tender, 3 to 5 minutes. Stir in white beans and olives; simmer until heated through, 1 to 2 minutes more.
Position rack in center of oven; preheat broiler. In small bowl, combine breadcrumbs, Parmesan and remaining 1½-teaspoons oil. Fill each squash half with half the chard mixture. Place in a baking pan; sprinkle with breadcrumb mixture. Broil in the center of the oven until the breadcrumbs are browned, about 1 to 2 minutes. Serve at once. Makes 2 servings.
Nutritional analysis per serving: Calories 343; Carbohydrates 50g; Protein 11 g; Fat 13g; Cholesterol 7mg; Sodium 679mg.
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