Freezing fruit is a great way to reduce the amount of food we waste. During the spring and summer months you may find blueberries on sale. Freezing blueberries helps preserve the nutrients and fruit so you and your family can enjoy it in your favorite berry recipe. For more tips on how to freeze blueberries, watch this video.
Try adding frozen blueberries to a smoothie or on top of yogurt for added flavor!
Nutrients present themselves as different colors in in fruits and vegetables. Different colors = different nutrients! If you see a lot of the same colors on your plate, consider mixing it up!Did you know that adding color to your meals will help you live a longer, healthier life? Colorful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas. Phytonutrients also strengthen a plant’s immune system. They protect the plant from threats in their natural environment such as disease and excessive sun.
When humans eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects. And epidemiological research suggests that food patterns that include fruits and vegetables are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers.
The American Cancer Society recommends 2 1/2 cups per day of fruits and vegetables. The 2020-2025 US Dietary Guidelines recommend consuming even more: 2 1/2 cups of vegetables and 2 cups of fruit, based on a 2,000-calorie diet.
Below is a quick run down of some of the phytonutrients that you’ll find in fruits & veggies of that color:
Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.
Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions
Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.
Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn
Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isothiocyanates, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).
Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)
Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.
Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage
White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.
Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms
Source:
Harvard Health Blog – find the original article here.
Here are some of our most fruit and veggie packed recipes for you to check out!
Fruits:
Vegetables:
Since we are on the topic of breakfast and Mother’s Day is this Sunday, why not give mom a healthy breakfast as a gift? Here is a menu of three healthy recipes sure to impress. [Read more…] about Give Mom the Gift of a Healthy Brunch
