Color it Healthy
A rainbow's palette provides the perfect guide to help pick foods that boost your health.
Did you enjoy the colorful recipes from pages 38-52 in our April/May 2009 issue? Read on for even more health info and 10 bonus recipes!
From vitamins and fiber to powerful antioxidants that may help keep cancer at bay, vibrant violets are some of the best good-for-you foods around. We focused on eggplant and plums in the bonus recipes.
Roasted Eggplant Dip
Here's a fun way to use some of your garden-fresh eggplant crop. This chunky guacamole-like dip--seasoned with lemon juice, onions and chives--goes great with pita wedges or melba toast.
—Nina Hall, Citrus Heights, California
Hot Fruit Compote
This sweet and colorful fruit compote is perfect with an egg casserole at a holiday brunch. It can bake right alongside the eggs, so everything is conveniently done at the same time.
—Joyce Moynihan, Lakeville, Minnesota
Red foods such as tomatoes may help prevent breast and prostate cancer and heart disease. Strawberries contain powerful antioxidants, which may protect brain cells and boost our immune system.
Tomato slices and basil give garden-fresh flavor to this moist, tender chicken. I keep a resealable bag of individually frozen chicken breasts in my freezer, so it's easy to take out just two for this recipe.
—Ruth Andrewson, Leavenworth, Washington
No-Bake Strawberry Dessert
Convenience items such as store-bought angel food cake, frozen strawberries and instant pudding mix make preparing this refrigerated delight as simple as can be. I whip up this refreshing dessert all year-round. It's particularly attractive when served in a glass dish.
—Sherri Daniels, Clark, South Dakota
Gorgeous greens vary in flavor from mild to sweet to peppery and offer many health benefits. You'll find fiber and vitamins in green produce, as well as antioxidants that promote vision and reduce the risk of some cancers. Brussels sprouts and kale are two healthy choices.
Herbed Brussels Sprouts
Topped with a tangy sauce and mixed with mushrooms, these brussels sprouts are so tasty that even children enjoy them.
—Debbie Marrone, Warner Robins, Georgia
Sausage Kale Soup
When autumn falls on California, Susan Pursell simmers up this comforting soup. The hearty sausage slices, white kidney beans and colorful kale will keep your gang asking for seconds.
—Susan Pursell, Fountain Valley, California
Yellow and orange foods pack a hefty dose of antioxidants! From vitamin C to beta-carotene, orange and yellow fruits and veggies keep your eyes perky and your immune system healthy. Try these recipes featuring carrots and pineapple.
Ever since I served these carrots on Thanksgiving a couple of years ago, this recipe is my most requested side dish at family dinners.
—Kelly Kirby, Westville, Nova Scotia
Tropical Pineapple Smoothies
I often blend "milk shakes" like this tropical refresher. To make them healthier, we substitute fat-free milk and ice cubes for the ice cream. They are fast and nutritious!
—Polly Coumos, Mogadore, Ohio
On the other end of the spectrum, there's white, with foods that may keep your heart healthy and decrease cancer risks. Heart-healthy mushrooms may also promote proper thyroid function.
Caramelized Onion Jam
This savory jam is very good served with meats—we especially like it with venison. People who enjoy garlic and onions think it's terrific.
—Vanessa Lambert, Sioux Falls, South Dakota
Mark's Marinated Mushrooms
This appetizer is equally delicious served hot or cold. It's a real crowd-pleaser.
—Mark Curry, Buena Vista, Colorado