Eating a variety of fruit
Wed, Mar 6 2013 03:33
| berries, blueberries, cherries, citrus, eat a rainbow, eat a rainbow a day, food as medicine, food groups, fruit, health benefits, kiwi guacamole, raspberry crunch, whole foods plant based diet
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We spoke about the different phytonutrients in different fruits - from flavonoids, bioflavenoids, antioxidant activity, lycopene, carotenoids, anthocyanins etc and fiber, minerals, vitamins etc. Then we cooked together to create a fruit based lunch. Here was the menu:
- kiwi guacomole - adding two kiwi to one avocado gives a good boost in Vitamin C to the mix and also reduces the fat density
- goldenberry chutney - this is a great tart chutney that you can use as a dip or spread or condiment. Dried goldenberries are mixed with onion, jalapeno pepper, ginger etc to make a vibrant chutney
- pear soup - made with sweet potatoes and pears, this is a great source of pectin fiber and carotenoids
- rainbow salad with strawberry dressing - red lettuce with blueberries, cherries, blood oranges and the dressing of strawberries and vinegar
- quinoa and goji berry salad - with spices of cinnamon, turmeric, cumin, cilantro....
- raspberry crunch to go - a layered dessert (or breakfast) in a small pot with lid, made from buckwheat, raspberries, raspberry cream (made from raspberry flour and cashew nuts) and then a crunchy nut topping.
My favorites are the goldenberry chutney and the raspberry crunch.
We definitely all ate a rainbow in one meal! Did you eat a rainbow today - ie fruits and vegetables from all colors of the rainbow? As I drove to the class, I even saw a rainbow. How fitting!
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