Colorful Foods
Purple sweet potatoes could be elected most beautiful product in the world. Not only naturally colored food are pretty but they have serious nutritional potential. “We are finding that they may actually deliver more health benefits,” explains Carly Knowles, Registered Dietitian Nutritionist. “Specifically more phytonutrients such as antioxidants and other health-promoting constituents,” Carly adds.
A purple potato has 4 times the antioxidant content than a regular potato. Some purple food like cabbage, eggplant or blackberries boost immunity and help to control blood pressure.
I sprinkled my purple sweet potato with turmeric, another bright ingredient full of antioxidants and anti-inflammatory virtues.
For this recipe I simply let the sweet potato cook in boiled water for 25 minutes. It makes a perfect side. I also made a simple puree mixing the rest of the baked potato with 1/4 avocado to make it creamier.
© By Pauline Mornet
Using naturally colorful products in your recipes will bring life and joy to your table.
And note that each pigment has its own specific health properties.
Here is an extract of Dr. Katherine D. McManus publication on Harvard Health Publishing:
Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.
Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions.
Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.
Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn.
Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).
Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil).
Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.
Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage.
White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.
Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms.
