Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Colors for Nutrition

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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:

 

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Lemon-Blueberry Salad

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This easy and fresh recipe for Lemon-Blueberry Salad, which features spinach, kale, and blueberries, is the perfect quick side dish for those busy back-to-school nights.


 close up photo of blueberry-lemon salad

It includes a bright and flavorful, “make-your-own-dressing” and includes a healthful variety of fruits and vegetables. It’s easy and simple that you can make it any night of the week, and delicious enough for weekend entertaining.


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Lemon-Blueberry Salad
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Servings Prep Time
6 people 10 minutes
Servings Prep Time
6 people 10 minutes
lemon blueberry salad title card
Lemon-Blueberry Salad
Votes: 1
Rating: 5
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Servings Prep Time
6 people 10 minutes
Servings Prep Time
6 people 10 minutes
Ingredients
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Instructions
  1. Wash your hands and clean your food preparation area.
  2. Wash all produce and fruits before preparing the salad.
  3. Place the mixed greens in a bowl. (If you don’t have mixed greens, use what greens you have on hand.)
    lemon blueberry salad
  4. Toss with olive oil, lemon zest, lemon juice, and blueberries.
  5. Divide among 6 servings and top each serving with 1 tablespoon of goat cheese.
Recipe Notes

Lemon Blueberry Salad Nutrition Facts Serving size (97g) servings per container 6 Amount per serving Calories 80 % Daily Value Total Fat 4 g 5 % Saturated Fat 2.5 g 13 % Trans Fat 0 g Cholesterol 10 mg 3 % Sodium 105 mg 5 % Total Carbohydrate 6 g 2 % Dietary Fiber 1 g 4 % Total Sugars 4 g Added Sugars 0 g 0 % Protein 4 g Vitamin D 0 mcg 0 % Calcium 114 mg 8 % Iron 1 mg 6 % Potassium 29 mg 0 %

Tips & Tricks: How to Make Lemon Zest

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How often have you made a recipe that called for lemon zest? Did the recipe have a little too much tang? Well in today’s tips and tricks, we show you how to zest lemons the right way.
Lemon zest is a great way to add a burst of lemon flavor to many of our favorite recipes. Here are a few tips to getting a great zest from a lemon!

First, wash lemons under cool running water and scrub the surface with a soft bristle vegetable brush.
Then using a rasp, grate just the skin of the lemon. Don’t over zest your lemons! The white pith of the lemon will result in your zest being bitter or too tangy!
If you plan on using the whole lemon in a recipe, always grate your lemon before you cut the lemon.
Zesting lemons is a good way to use most of your lemon in a recipe!

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Shrimp Tacos with Southwest Watermelon Salsa

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Tacos are a favorite food staple in Texas, and this Shrimp Taco recipe is a great and easy twist for a quick summer dinner. The cooked shrimp is a great way to include seafood in your diet, while the Southwestern Watermelon Salsa provides a flavorful, refreshing, and low sodium alternative to traditional salsa. You can use whole wheat tortillas to include more whole grains to your meal.


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