Color Your Plate Healthy!

A great way to make sure your getting a healthy plate of food is to check out how many different colors are present.  A bright, colorful plate of food usually means you have a wide array of fresh fruits and vegetables packed full of essential vitamins and minerals.  But did you also know that certain colors correspond with certain great health benefits as well?  Lets take a look at the color guide below:

Food Color Guide:
Green: Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

• Fruits include: avocado, apples, grapes, honeydew, kiwi, and lime.
• Vegetables include: artichoke, asparagus, broccoli, green beans, green peppers, and leafy greens such as spinach and kale.

Kale Krisp
6 cups fresh kale
2 tbsp olive oil
3 tbsp shredded parmesan cheese

1.)  Preheat oven to 350 degrees F.  Wash and chop kale into bite-sized peices.
2.)  Spread chopped kale evenly onto baking sheet and drizzle on olive oil.  Bake for 10 minutes, checking every 2-3 minutes.
3.)  Sprinkle on paremsan cheese and put back in oven for 1 minute to melt cheese.

**1 Serving = 1 cup

Calories: 33 kcal
Carbohydrates: 7g
Protein: 2g
Fat: 4g

Orange and Deep Yellow: Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity and reduce the risk of some cancers.

• Fruits include: apricots, cantaloupe, grapefruit, mango, papaya, peach, and pineapple.
• Vegetables include: carrots, yellow pepper, yellow corn, and sweet potatoes.

Banana Nut Smoothie
2 bananas, ripe
2 cups pineapple juice
2 Tbsp Creamy peanut butter
2 tsp plain yogurt
1 ½ tsp vanilla extract
6 ice cubes
nutmeg

1.)  Combine all ingredients, except nutmeg, in blender. Cover and run on high until smooth and well-blended. Sprinkle with nutmeg.

**1 serving = 1 cup

Calories: 177 kcal
Carbohydrates: 17g
Protein: 5g
Fat: 5g

Purple and Blue: Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

• Fruits include: blackberries, blueberries, plums, and raisins.
• Vegetables include: eggplant, purple cabbage, and purple-fleshed potato.

Roasted Eggplant Dip
1 medium eggplant (about 1 pound)
9 green onions (white portion only)
3 tablespoons reduced-fat plain yogurt
1 tablespoon lemon juice
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
3 tablespoons minced chives, divided
Pita breads (6 inches), cut into 6 wedges
Carrot sticks, optional

1.)  Pierce eggplant several times with a fork. Place eggplant and onions in a shallow foil-lined baking pan. Bake at 400° for 25-30 minutes or until tender. Cool. Peel and cube the eggplant.
2.)  In a blender, combine the yogurt, lemon juice, oil, salt, pepper, eggplant and onions. Cover and process until almost smooth. Add 2 tablespoons chives; cover and process until blended.
3.)  Transfer to a serving bowl; sprinkle with remaining chives. Serve with pita wedges and carrots if desired.

**1 serving = 1/4 cup dip with 6 pita chips

Calories: 158 kcal
Carbohydrates: 28g
Protein: 5g
Fat: 3g

Red: Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits include: cherries, cranberries, pomegranate, red/pink grapefruit, red grapes, and watermelon.
• Vegetables include: beets, red onions, red peppers, red potatoes, rhubarb, and tomatoes.

Louisiana Red Beans and Rice
4 1/3 cups water, divided
1 1/2 cups brown basmati rice
1/2 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup diced onion
2 teaspoons minced garlic
2 15-ounce cans red kidney beans, or pink beans, rinsed
6 ounces sliced Canadian bacon, chopped
1/2 cup chopped celery, plus 1 tablespoon finely chopped celery leaves
1/2 cup diced green bell pepper
1/4-1/2 teaspoon ground chipotle pepper, or cayenne pepper

1.)  Combine 3 1/3 cups water, rice and salt in a large saucepan. Bring to a simmer; reduce heat to low, cover and cook until all the water has been absorbed, about 45 minutes.
2.)  About 10 minutes before the rice is ready, heat oil in a large skillet over medium-high heat. Add onion and garlic and cook, stirring, until the onion is lightly colored and tender, about 3 minutes.
3.)  Place 1 cup beans in a small bowl and mash with a fork. Add the mashed and whole beans, the remaining 1 cup water, Canadian bacon, celery, celery leaves, bell pepper and ground chipotle (or cayenne) to taste to the pan. Simmer, stirring occasionally, until the liquid has thickened into a gravy and the vegetables are crisp-tender, about 6 minutes. Serve in shallow bowls, spooned over the rice.

**1 Serving = 1 1/3 cup

Calories: 342 kcal
Carbohydrates: 57g
Protein: 17g
Fat: 5g

White, Tan and Brown: White, tan, and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

• Fruits include: banana, brown pear, dates, and white peaches.
• Vegetables include: cauliflower, mushrooms, onions, parsnips, turnips, white‑fleshed potatoes, and white corn.

Marinated Mushrooms
1 pound small fresh mushrooms
1 small onion, thinly sliced
1/3 cup white wine vinegar
1/3 cup canola oil
1 teaspoon salt
1 teaspoon ground mustard

1.)  In a large saucepan, combine all ingredients. Bring to a boil over medium-high heat. Cook, uncovered, for 6 minutes, stirring once. Cool to room temperature. Transfer to a large bowl; cover and refrigerate overnight.

**1 Serving = 1/4 cup mushrooms

Calories:  69 kcal
Carbohydrates: 3g
Protein: 1g
Fat: 6g

Keep these guidelines in mind when your making your colorful plates of nutrient-dense foods!  Colorful plates of food are both beautiful and beneficial!