Showing posts with label Blue. Show all posts
Showing posts with label Blue. Show all posts

Saturday, March 9, 2024

Try Healthy Purple and Blue Foods

Purple and Blue Foods


Recipe

by Justine Kelly, Sun Basket 
Nutrition Profile by @DietitianOnline


Purple sweet potato recipe that is easy to make, rich in flavor and deliciousness, and healthy.
Author: Justine Kelly, Sun Basket
Serves: 2 servings

INGREDIENTS
1 lb. purple sweet potatoes
½ pound cremini mushrooms (baby bella or baby portobello)
2 sprigs fresh rosemary
2 tbs. olive oil
salt + pepper to taste
½ tsp. minced garlic (optional)
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INSTRUCTIONS
Preheat oven to 400 degrees F.
Slice sweet potatoes into ½ inch thick wedges or cubes.
Slice mushrooms in half, or you can leave them whole if small.
Strip rosemary leaves from their stems and finely chop.
In a mixing bowl combine potatoes, mushrooms, rosemary, olive oil, salt + pepper, and garlic.

Place mixture on a sheet pan, and roast in the oven for about 25-30 minutes, stir once halfway through cooking time.


Food Sources
Blue Grapes, Blue and Purple Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Pomegranates, Elderberries, Juniper Berries, Purple Belgian Endive, Purple Cabbage, Purple Figs

Do you know other foods rich in blue or purple?

About Blue and Purple Foods

Blue and Purple fruits and vegetables get their color from a natural plant pigment called anthocyanins. Anthocyanins are an antioxidant and belong to the phytochemicals called flavonoids. Anthocyanins are found in blueberries, grapes, and raisins.

Anthocyanins have health-promoting benefits, such as:
·         Reduces the risk of heart disease and stroke.
·         May reverse the short-term memory loss associated with aging.
·         Reduces the risk of several types of cancer.
·         Protects the urinary tract from infections.
·         May help control high blood pressure
·         May help boost the immune system.
·         Protects our cells from environmental damage (harmful free-radicals)

Ways to Increase Blue and Purple Food Intake:
   Add blueberries in muffins, pancakes and hot or cold cereals.
   Grab some plums or raisins for a snack on the go.
   Use Purple Belgian Endive as the main ingredient to a salad
   Use Purple Cabbage when preparing coleslaw.

Definitions
Phytonutrients (or phytochemicals) are found in plants. They are part of what gives fruits and vegetables their colors. Phytonutrients help protect plants from diseases found in the environment and protect us in a similar way. Studies have linked an increase of fruit and vegetable intake with lowering the risk of specific cancers and heart disease. The following list describes how phytonutrients may also help protect human health.
1. Act as an antioxidant.
2. Improves immune response.
3. Improves cell-to-cell communication.
4. Destroys cancer cells.
5. Repairs DNA damage caused by toxins in the environment.

Antioxidants. As the body uses oxygen, there are by-products (known as “free radicals”) that can cause damage to cells. Antioxidants can prevent or slow down the damage caused by these free radicals and decrease the risk of many chronic diseases, such as heart disease and cancer. Antioxidants may also improve the immune defense and lower the risk of infection. Some examples of antioxidants include vitamin A (beta-carotene), vitamin C, vitamin E, lutein, lycopene, and flavonoids.


Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM. Many of the photographs are available for purchase with the proceeds going to special need young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).



Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
Sandra Frank, Ed.D, RDN, FAND
Jake Frank


Monday, July 3, 2023

Happy Birthday America
Healthy Red, White, and Blue Foods





Red, White, and Blue Food Choices





Red, White, and Blue on a Bun


Yields: 2 servings

Ingredients
1 Whole Wheat Hamburger Bun
1 Whole Wheat Hot Dog Bun
1 Strawberry
9 Raspberries
3 Blackberries
14 Blueberries
1 Tbsp Cream Cheese, reduced-fat



Red, White, and Blue Parfait

Ingredients
1/3 cup Blueberries
1/3 cup Fat-free Vanilla Yogurt
1/3 cup Strawberries, sliced



Red, White, and Blue Sandwich on
 Sourdough Bread with Cream Cheese,
Yogurt-Covered Raisins, Blueberries,
Raspberries, and Strawberries

Ingredients
2 slices thin Sourdough Bread
2 Tbsp Cream Cheese, low fat
7 yogurt-covered Raisins
1/2 cup Blueberries
2 Strawberries
4 Raspberries


Directions
1. Spread cream cheese on half the bread.
2. Use the yogurt-covered raisins and blueberries as the stars on the flag.
3. Slice strawberries to form the stripes on the flag.
4. Garnish: Blueberries and Raspberries.





Sunday, May 29, 2016

Food Photo: Red, White, and Blue Parfait



Ingredients

1/3 cup Blueberries
1/3 cup Fat free Vanilla Yogurt
1/3 cup Strawberries, sliced






Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Sandra Frank, Ed.D, RDN, LN, FAND at recipenews@gmail.comwww.dietitians-online.com

Monday, July 4, 2011

Happy Birthday America
Healthy Red, White, and Blue Foods




Red, White, and Blue Food Choices
Apples, Beets, Cayenne, Cherries, Cranberries, Guava, Kidney Beans, Papaya, Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Bell Peppers, Red Cabbages, Red Chili Peppers, Red Corn, Red Currants, Red Grapes, Red Onions, Red Pears, Red Peppers, Red Plums, Red Potatoes, Red Tomatoes, Rhubarb, Strawberries, Watermelons
Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds, Eggs, Milk
Blue Grapes, Blue Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Blue Corn


American Flag Salad or Dessert
This refreshing Independence Day salad is made from strawberries, blueberries, cottage cheese, and Neufchatel (to make the stars using a pastry tip). Prepare in a rectangular serving pan or plate. To turn the salad into a healthy dessert, substitute low fat vanilla ice cream for the cottage cheese.

Jan Norris: Technical Assistance, Food Writer, Journalist and Editor








Thursday, March 17, 2011

Introducing the Green Foods
National Nutrition Month

Green Foods
Host: Grace
Food Sources
Alfalfa, Artichokes, Arugula, Asparagus, Avocado, Bok Choy, Broccoli, Broccoli rabe, Brussels Sprouts, Celery, Chives, Collard Greens, Cucumbers, Dandelion Greens, Edamame, Endive, Fennel, Green apples, Green Beans, Green cabbage, Green Grapes, Green Olives, Green Onion, Green Pears, Green Peas, Green Pepper, Green Tomatoes, Honeydew, Kale, Kiwi, Leeks, Lettuce, Limes, Mint, Okra, Oregano, Parsley, Pistachios, Snow Peas, Spinach, Sugar snap peas, Swiss Chard, Tarragon, Tomatillo, Wasabi, Watercress, Zucchini.

Do you know other foods that are Green?



Ways to increase Green Food Intake:
•Add spinach or broccoli when cooking pasta, rice or soup.
•Freeze green grapes for a sweet snack.
•Add thin slices of green apples or zucchini on a sandwich.


About Green Fruits and Vegetables.
Green in plants signifies the presence of the plant pigment chlorophyll. The nutrients found in these fruits and vegetables may reduce cancer risks, lower blood pressure, and LDL cholesterol levels, improve vision, enhance the immune system, and fight harmful free radicals.

Green fruits and vegetables are rich in many vitamins and minerals, such as calcium, folate, vitamin C, and beta-carotene (vitamin A). They contain phytochemicals such as luteins and indoles, which may reduce the risk of heart disease. They are high in fiber and support a healthy digestive system.

Definitions:
Phytonutrients (or phytochemicals) are found in plants. They are part of what gives fruits and vegetables their colors. Phytonutrients help protect plants from diseases found in the environment and protect us in a similar way. Studies have linked an increase of fruit and vegetable intake with lowering the risk of specific cancers and heart disease. The following list describes how phytonutrients may also help protect human health.
1. Act as an antioxidant.
2. Improves immune response.
3. Improves cell-to-cell communication.
4. Destroys cancer cells.
5. Repairs DNA damage caused by toxins in the environment.

Antioxidants. As the body uses oxygen, there are by-products (known as “free radicals”) that can cause damage to cells. Antioxidants can prevent or slow down the damage caused by these free radicals and decrease the risk of many chronic diseases, such as heart disease and cancer. Antioxidants may also improve the immune defense and lower the risk of infection. Some examples of antioxidants include vitamin A (beta-carotene), vitamin C, vitamin E, lutein, lycopene and flavonoids.

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM. Many of the photographs are available for purchase with the proceeds going to special need young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).



Jonathan Cruz

Dietitian Blog List