You’ve reached Double Digits Day 10 of the Daniel Fast Excellent!!! Yesterday we talked about the benefits of eating a Rainbow of Colors in your Fruits & Veggies. Today we finish off with Purple, Blue, & White.
White doesn’t seem like a color associated with Fruits & Veggies but you have to look under the skin to see the true color. Fruits & Veggies such as bananas, cauliflower, apples, garlic, mushrooms, zucchini and pears are high in dietary fiber, helping to protect you from high cholesterol. They may also help reduce the risk of stomach cancer and heart disease and lower the risk of stroke. Amazing!!!
On to Purple & Blue Fruits & Veggies. Blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage, absorb calcium and other nutrients and also help boost the immune system. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging and they may help reduce the risk of cancer,stroke and heart disease.
Red: 1 red pepper or 1 large and/or 2 small red tomatoes
Orange: 2 carrots and/or 1 large orange heirloom tomato
Yellow: 2 fresh ears of corn and/or 2 lemon cucumbers
Green: 1 lb of lettuce or baby greens and 2 cucumbers, and/or1 large green zebra tomato
Blue: 1 cup of blackberries or concord grapes
Purple: 2 purple carrots or 1 cup of freshly grated purple cabbage
Pink: 4 radishes or 1 large chiogga beet (or other pink beet)
2 tablespoons apple cider or red wine vinegar
1 ½ teaspoons Dijon mustard (optional)
1 teaspoon fresh thyme or basil (optional)
1/8 teaspoon salt
Pinch of pepper
6 tablespoons olive oil
1) Rinse all the vegetables under the faucet, and peel the carrots and cucumbers.
2) Ask a grown-up to help you cut the peppers, tomatoes, radishes, beets and cucumbers using the cutting board and knife. Put all the pieces into the salad bowl.
3) Grate the carrots and cabbage into the salad bowl.
4) Tear the lettuce gently and put it in the salad bowl.
5) Place the grapes or blackberries in the salad bowl.
6) Cut each ear of corn in half, stand each half ear on end, cut off the kernels and place them in the salad bowl.
7) Dressing: In the small mixing bowl, combine vinegar, mustard, thyme or basil if using, salt and pepper. Using the whisk, stir well until blended. Slowly add olive oil and continue to stir. Add more salt or pepper to taste.
When you’re ready to serve, add about half the dressing to the salad. Using tongs or large spoons, toss the salad until evenly coated with the dressing. Add more dressing to taste.
There are no real rules and regulations when it comes to eating Fruits and Veggies, the more the merrier. Always try to go organic and fresh as much as possible. Mix them up trying some you’ve never tried before and Taste The Rainbow. KEEP GOING!!! Be Well.