HEALTHY RECIPES COLLECTIONS

Healthy, colorful recipes infuse your diet with a rainbow of antioxidants.

The best way to get a healthy range of antioxidants is to eat fruits and vegetables representing all colors of the rainbow. Antioxidants, natural chemicals found in plants, help protect the body from free radicals, compounds formed naturally in the body that damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimer’s and cancer. Each color contains different antioxidants. Try a different recipe every day to enjoy a variety of antioxidants for good health.

Antioxidant Rich Recipes

Red/pink: Great source of lycopene, which may protect against prostate cancer as well as heart and lung disease. Tomatoes and watermelon are two sources.

• Quinoa & Smoked Tofu Salad
• Strawberry Bruschetta
• Sugar Snap Pea & Cherry Tomato Pasta Salad
• Watermelon Gazpacho
• Watermelon Slush

Orange: It’s easy to remember carotenoids, the class of antioxidant found in this color: just think “carrot-enoids.” Fruit and vegetables, such as carrots, mangoes and sweet potatoes, store beta carotene, which the body turns into vitamin A.

• Curried Chicken with Sweet Potatoes & Cauliflower
• Fresh Mango Chutney
• Mango-Lime Sorbet
• Moroccan-Rubbed Grilled Steak & Sweet Potatoes
• Sichuan Carrot Soup

Yellow/green: Get your lutein and zeaxanthin—two antioxidants linked with reducing the risk of cataracts and atherosclerosis—in honeydew, avocados and yellow corn. Many green cruciferous vegetables also contain indoles, another antioxidant, which help fight cancer.

• Avocado-Grapefruit Relish
• Broccoli with Caramelized Onions & Pine Nuts
• Calabacitas
• Chipotle Cheddar Chard
• White Sangria

Purple/blue: This color, common to summer treats like blackberries and eggplant, comes from a very powerful kind of phytonutrient: anthocyanidins, which may protect against heart disease by preventing inflammation. Since different foods contain different anthocyanidins, try to eat a range of purple and blue foods to benefit the most.

• Blueberry Ketchup
• Grilled Eggplant Panini
• Quick Pork Saute with Blackberries
• Roasted Eggplant Dip
• Rustic Berry Tart

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