"Eat the Rainbow!" Why the heck would I do that? And no, I don’t mean stuff yourself with M&Ms or gummy bears!!!

To get the maximum disease-fighting phytochemicals it is important to eat fresh, whole foods that represent all colors of the rainbow. Plants contain chemical compounds called phytonutrients that promote health and protect against disease, cancer included.

The phytonutrients we are talking about are the compounds that give fruits and veggies their beautiful hue. Each color comes with different vitamins, minerals, and phytonutrients.

RED

Red fruits and vegs contain large amounts of beta-carotene (vitamin A), fiber, and the antioxidants quercetin, vitamin C, and lycopene.

ORANGE

Orange foods are loaded with lots of antioxidants including beta-cryptoxanthin and beta-carotene which converts to vitamin A in our bodies.

YELLOW

Yellow foods contain antioxidants such as carotenoids and bioflavonoids to help protect us from various diseases.

GREEN

My favprites!!! Greens are nutruent powergouses. they contain vitamins A, C and K, iron, antioxidants such as carotenoids and flavonoids, and other nutrients including chlorophyll, lutein, zeaxanthin, and folate.

BLUE/PURPLE

Blue and purple foods get the color because of phytochemicals known as anthocyanins and resveratrol. Anthocyanins are anti-inflammatory and anti-carcinogenic. Blue and purple foods also contain lutein, vitamin C, and quercetin.

WHITE OR BROWN FOODS

White or brown whole foods are rich in anthoxanthins, sulfur, allicin, and quercetin.

BLACK

Compared to light colored foods, black foods contain more inflamation- and cancer-fighting antioxidants. They are a great source of anthocyanins.

RECIPE | AVOCADO, RED BEET, ARUGULA SALAD WITH MAPLE BALSAMIC DRESSING

INGREDIENTS (serves 2)

For the salad

1/2 avocado, cubed
1 cup raw red beet, cubed (I love raw beet but if its taste is too earthy for you, you can use cooked beet)
1/2 cup daikon radish, cubed
4 cups arugula or rocket lettuce
1/2 cup cucumber, cubed
3-4 tbsp toasted sunflower seeds

For the dressing

1 tsp maple syrup (raw honey works too)
1 tbsp balsamic vinegar
1 tsp mustard
2 tbsp olive oil
Sea salt and black pepper

DIRECTIONS

In a small bowl, whisk together all dressing ingredients and set aside.
In a dry pan, toast sunflower seeds. I always toast a bigger bactch and store leftover in an airtight container intheh fridge.
Cut all the salad ingredients and add them to a plate or bowl. Top with sunflower seeds and drizzle with balsamic dressing.