Eating the Rainbow – Red Edition

“Eating the rainbow” is a fun and powerful way to ensure you're getting a wide range of nutrients in your diet. Each color represents different phytonutrients and health benefits. Let’s dive into the red category!

Red fruits and vegetables are rich in lycopene, which is a powerful antioxidant linked to heart health and reduced cancer risk.  They also contain anthocyanins, compounds that protect cells and support brain health, Vitamin C & A which provide immune support and skin health, and folate and potassium for heart and cell function.

There are many amazing red foods to try! 

Some red fruits to consider include the following:  Strawberries (high in vitamin C and antioxidants), raspberries (fiber-rich with anti-inflammatory properties), cherries (good for sleep and reducing inflammation), watermelon (hydrating and packed with lycopene), red apples (contain quercetin, great for heart and lung health), and pomegranate (contain polyphenols for heart and brain).

Think about trying the adding the following red vegetables to your next meal:  Tomatoes (excellent source of lycopene), red bell peppers (vitamin C powerhouse with crunchy sweetness), red cabbage (contains anthocyanins and supports gut health), radishes (detoxifying and good for skin), beets (rich in nitrates, great for blood pressure and stamina), and red chili peppers (capsaicin boosts metabolism and circulation).

There are so many ways to add red to your plate.  I enjoy sliced strawberries in my overnight oats or Greek yogurt.  A new favorite of mine is roasted beets which are delicious on their own or can be added to mixed greens.  Red peppers can be sliced up and used in dips, salads, or stir fries.  Cherries, pomegranates, or watermelon can all be incorporated into a salad and added to a smoothie.  Sun-dried tomatoes add great flavor to pasta and pizza.  Pickled radish slices or roasted radishes are a favorite in my house.

Recipes to Share:

Beet Hummus

Here’s a delicious beet hummus recipe I tried - https://beautifuleatsandthings.com/2019/01/14/easy-roasted-beet-garlic-hummus/

Try dipping carrots or grain free chips for a quick healthy snack.

Roasted Radish Salad

If you haven’t tried roasted radishes before, this salad will leave you pleasantly surprised – it’s bursting with flavor.

https://recipes2make.com/roasted-radish-salad-the-unexpected-delight-you-need-to-try/