Your mother told you to, “eat your vegetables.” You told your children to eat their vegetables. And yet, as a nation, our favorite meals tend to be high in fat, high in refined sugars and lacking in essential vitamins and minerals. The U.S. Department of Agriculture, (USDA), first published its dietary recommendations back in 1894. Many adjustments and additions have been added since then leading to the modern Food Guide Pyramid that was released in 1992. The pyramid gives a visual guide for the different food groups and the appropriate portions to be eaten. However, it is still lacking in variety.
Enter the new and so much easier concept: Eat color! Paint your plate with food! Eat a rainbow every meal! Catch phrases? Certainly. But what an easy concept to grab on to. Color your way to good health. It even sounds fun!
Your rainbow for better health color groups are:
Red, Orange/Yellow, Green, Blue/Purple and White
Exploring: Orange/yellow The plant pigment in these foods is called carotenoid or carotene. Studies have shown that diets which include vegetables that are carotenoid-rich have many disease reducing benefits such as reducing the risk for developing the age related eye problems of macular degeneration. Carotenoids are good for your heart, and have been linked to reducing the risk for heart disease. Our bodies convert Beta-carotene to Vitamin A in amounts it can utilize to promote normal bone growth, healthy skin, hair and eyes, and helps with night vision.
Examples of the Orange/yellow group are: Yellow apples, apricots, butternut squash, cantaloupe, carrots, grapefruit, lemons, mangoes, nectarines, oranges, papayas, peaches, pears, yellow peppers, persimmons, pineapples, pumpkins, rutabagas, yellow summer or winter squash, sweet corn, sweet potatoes, tangerines, yellow tomatoes, and yellow watermelon.
Carrots, pumpkin, sweet potatoes and winter squash contain a rich source of Beta-carotene but are included only occasionally in daily meals. Try adding these vegetables, shredded, to dishes you regularly prepare. Using the Kitchen Cutter cone #1, a fine shred of these solid vegetables can be incorporated into meatloaf, spaghetti sauce and cake. Revisit the archived recipes on Cookforlife.com for recipes such as Fresh Vegetable Wreath, Oriental Salad, colorful Veggie Curry, and Colorful Vegetable Wrap. Keep a baggie of shredded (#2 cone) carrots in your refrigerator ready to be added to toss salad or slaw mix. A puree made by putting the shreds in your food processor or blender, can be used to thicken stews, sauces or soups.
Try our quick and easy Carrot Cake, which starts with a basic yellow or spice cake mix and cooks on the range top in your Familie or Electric Skillets. Feeding only a few? Cut all the ingredients in half, including the cake mix (2 cups) or purchase a small 1-layer cake mix and use your 1 Quart Unit. Top with a frosting made from fat-free cream cheese, a sprinkle of powdered sugar or a glaze of orange or lemon juice.
