Fruit and Vegetables – are you getting enough?

Most people don’t get enough fruits and vegetables in their daily diet.

Fruit and veggies are high in disease fighting phytonutrients.

For optimal health – Eat 1 cup of each colour everyday

Greens

Spinach/green peas/salad greens/Brussel sprouts/broccoli/green beans/kale/parsley etc. also includes green tea and black tea (rich in phytonutrients= such as isoflavones, flavonoids, lutein etc.)

Reds

Grapefruit/tomato/watermelon/walnuts (1/8 cup) /persimmon/papaya/cherries/chilli/raspberries/red cabbage/ pomegranates (rich in phytonutrients =such as lycopenes, ellegic acid

Orange

Rockmelon/corn/citrus/mango/squash/turmeric (1 teas) /pineapple/ginger/pumpkin/carrots/sweet potato/peaches etc. (rich in phytonutrients = such as alpha-carotene, beta-carotene terpenoids etc.)

White

Parsnips/garlic (1 teas)/onions/leek/coconut (1/8 cup)/apples/black tea/green tea (rich in phytonutrients= such as quercetic, allicin, favanols and sulphides)

Purple

Cranberries/beets/cocoa (1 teas)/ eggplant/blueberries/ /peanuts(1/8 cup) /prunes (1/8 cup) /blackberries/strawberries/purple potatoes/ wine (rich in phytonutrients = such as anthocyanins, resveratrol etc.)

How many servings of each are you having each day?

Recipe: Healing bowls with turmeric sweet potatoes, poached eggs, and lemon dressing

INGREDIENTS

TURMERIC MASHED SWEET POTATOES:

• 2 large sweet potatoes, cut into chunks
• a swish of olive oil
• 1-2 teaspoons turmeric
• 2 cloves garlic, minced
• 2 cups vegetable broth

LEMON HERB DRESSING:

• ¼ cup lemon juice
• ⅓ cup olive oil
• 1 small clove garlic
• 2 teaspoons agave
• ¼ cup parsley leaves
• ¼ teaspoon salt (more to taste)

HEALING BOWLS:

• poached or scrambled eggs
• brown rice or quinoa
• arugula or spinach or greensss
• pistachios or other nuts for topping

INSTRUCTIONS

1. TURMERIC MASHED SWEET POTATOES: Heat the sweet potatoes with olive oil in a skillet over medium high heat. Add the turmeric and toss to coat. Add the garlic and vegetable broth. Simmer until the potatoes are soft and the liquid is almost all absorbed. Transfer to a small bowl and mash. Season with salt and pepper and/or a touch of cream if you want to be lush about it.
2. DRESSING: Pulse all ingredients in a blender or food processor. Season to taste.
3. BOWLS: Toss the greens with a little dressing. You can also stir a little dressing into the sweet potatoes – that’s yummy. Serve each bowl with the mashed sweet potatoes, brown rice, greens, and a scrambled or poached or fried egg. Top with more dressing and a handful of pistachios.

NOTES

This makes enough for 4 servings of mashed potatoes and dressing.

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