Your Healthy Rainbow

Some people still remain confused about which fresh vegetables are good for what part of your health. Interestingly, there is a memorable point of reference you can use to remember what to eat and why for healthier eating. That memorable reference point is a rainbow. Experts have said that in order to determine at a glance whether or not a meal is well balanced, you should look and see how colorful your plate is. The same is true in the rainbow theory. Different colored vegetables and fruits have different benefits for your health.

Here is an overlook at the colors of the rainbow and how they can impact and improve the quality of your own health:

Red
Red fruits and vegetables are rich in lycopene which is an antioxidant that prevents cardiovascular disease and prostate cancer. Healthy food choices are watermelons, tomatoes, and red grapefruits.

Orange and Yellow
Fruits and veggies that are orange or orangey-yellow in color contain vitamins A, E, and K, folate, potassium, and fiber. They are also a big supplier of vitamin c.

Green
Green fruits and veggies contain a high amount of lutein, which is an antioxidant the prevents heart disease and promotes healthier vision.  Carotenoids are also found in green foods, including beta-carotene. Green fruits also offer vitamin C. Kiwi fruits, avacados, and beans are all good green foods.

Blue/Purple
Purple food such as eggplants, blueberries, cranberries, and red grapes contain anthocyanidins, which help to strengthen capillaries, support capillary walls, and prevent blood clots. It is also a cancer-preventing agent. Purple foods also help promote healthy livers and gallbladders.

Other foods such as beans that come in an assortment of colors are high in fiber and antioxidants. In fact, the darker the bean is, the more antioxidants it has. It isn’t really hard to incorporate more healthy foods into your daily life. Many fruits and veggies can be added to compliment the things you already eat or be blended together for a tasty smoothie treat. The next time you plan out your dinner, aim for a rainbow covered plate to ensure you are eating the foods that will promote good health. Remember when you want a snack, it can be easy to skip the junk food if you have fresh, cut up fruits and veggies already waiting for your in the fridge. Eating healthier can be as simple and tasty as you want it to be.

July Fruit of the Month – NECTARINE

Often confused with a peach, the nectarine is similar but does not have a fuzzy skin. They are also smaller than a peach, with a smooth, golden-colored skin, with blush-colored regions of red. The flesh of the nectarine is yellow and has a tint of pink. It has a very distinct smell and is very flavorful. Interestingly, a nectarine isn’t just a nectarine. There are well over 100 varieties of nectarines. The two top categories include freeston, which has a flesh that easily separates from its pit; the clingstone variety has a flesh the clings to the pit.

Availability of Nectarines
Nectarines from typically all from California and are available from late April until late August. There are also Chiliean Nectarines that are available from December to early March.

Choosing A Nectarine
Nectarines are low in calories and do not have cholesterol or sodium. They are a delicate fruit that can bruise easily so be careful when selecting the fruit. The fruit should give a little at your touch and be fragrant. Select fruit that has smooth, unremarkable skin. Don’t select fruits that are very hard, very soft, or wrinkled. Nectarines that are not fully ripened can be left at room temperature for 2-3 days before eating.

Storing Nectarines
If you plan to store your fruit, place the nectarines in a plastic bag and put in the coldest part of the refrigerator. The nectarines will last for at least five days.

Preparing Nectarines
Nectarines can be eaten fresh or used in cobblers and pies. Unlike the peach, the skin does not have to be removed when used in baking or cooking because it is not fuzzy.

Nectarine Recipe
Nectarine-Raspberry Salsa
2 medium nectarines unpeeled and finely diced
1 mango, peeled and diced
1/2 c fresh raspberries
3 tbs red onion, diced
1 tbs lime juice
1 tbs raspberry vinegar
1 tbs raspberry liqueur
2 tsp olive oil
1 fresh jalapenos, seeded and finely minced (up to 2)
3 tbs chopped cilantro
salt and white pepper to taste
In a nonreactive, medium bowl combine nectarines, mango, raspberries, onion and jalapenos. In a separate bowl, whisk lime juice, vinegar and liqueur. Whisk in olive oil and season to taste with salt and pepper. Gently toss dressing with fruit mixture. Allow to set for 30 minutes, but not more than 3 hours. Toss in cilantro and serve.
Recipe makes 6 half-cup servings.

Fruits of the Month: Pluots © and Apriums ©

While they may sound strange, it tastes delicious! A Pluot is a registered trademark and a late 90’s invention of Zaiger Genetics from Modesto, CA. They are essentially hybrid fruits that combine both plums and apricots, though they take most after the plum. The Aprium is also a hybrid of the plum and the apricot but this hybrid takes after the apricot side.

Choosing Fruits
Since pluots take after their plum parent, you’ll need to look for smooth skin, resembling plum. Apriums will have a slightly fuzzy skin. Both fruits should be plump, firm, and not green or blemished. You can find both fruits available between the months of May and September. The fruits are mostly grown in California and Washington.

Preparing to Eat
Like all fresh fruit and vegetables, you should thoroughly wash and dry them before eating. Both fruits have a pit in the center, which you can remove by cutting the fruit in half. You can also enjoy Pluots and Apriums cooked. Since both fruits are hybrids of other sweet fruits, both contain more natural sugar than either a plum or an apricot. These fruits are known for their juicy sweetness and tasty flavors.
Read more