Incorporate more COLOR into your Holidays
With the cold and flu season approaching, it is more important than ever that we pay attention to nutrients in the diet. It’s a time where we want to indulge in this treat or that one, considering we have been so good all year long. Yes, do indulge in the special tastes that the traditions bring this time of year. But also, be sure to incorporate the foods that promote health and longevity.
Don’t keep all that color for your holiday tree, add it to your plate!
The colors in our foods are the antioxidants that help our body detoxify and fight off infection. A few of the phytonutrients to consider are listed below.
Carotenoids
These are beta-carotene, lutein, zeaxanthin, and lycopene. You may think of red, orange, and yellow foods. They are best absorbed alongside some fat or oil. These phytonutrients support eye health, boost cellular antioxidant defenses, and can support prostate health. How to get these in the diet?
For beta-carotene try sweet potato fries.
Thinly slice sweet potatoes and coat with avocado oil and spices like red pepper, cinnamon, or thyme. Bake in a 425-degree oven until golden brown for 15 minutes.
For lutein, zeaxanthin
Enjoy a crisp spinach salad with sliced hard-boiled eggs or try a spinach omelet.
Beat 2 eggs, stir in ¼ cup milk or nut milk of choice, and ½ cup spinach (kale, bok choy or Swiss chard are also good substitutes). Coat a skillet with avocado oil. Pour into the skillet and let cook until set.
For lycopene
Add cooked or sauteed cherry tomatoes with garlic, basil, and rosemary to zucchini noodles with a drizzle of olive oil to top.
Flavonoids
Anthocyanins, flavanols, procyanidins, flavanones are examples of these phytonutrients that support healthy brain function, heart health, and urinary tract health. These are usually the blue, purple and black foods.
For anthocyanins
Add berries such as blackberries, raspberries and blueberries to your morning yogurt or oatmeal. Or add them to a protein smoothie.
For flavanols
Brew some delicious teas. Include rooibos, chai, green tea, or Oolong. Enjoy hot or iced.
For procyanidins
Dice apples and sprinkle with cinnamon. Bake in a 350-degree oven for 15-20 minutes. Enjoy as a dessert or a topping for oatmeal.
Isothiocyanates
Sulforaphane takes the stage here. This compound offers great detoxification support as well as boosting cellular antioxidant defenses. These phytonutrients are often green and white colors.
For sulforaphane
Take a half head of each broccoli and cauliflower and cut off the floret, Slice the stem into ½ inch chunks (these have just as good flavor and nutrition). In a bowl combine with avocado oil and spices like Za’atar or curry powder. Add to a lined baking sheet and roast for 20 minutes at 400 degrees. Serve as a side dish or add to a grain bowl.
Sulfides and Thiols
Diallyl sulfide, allyl methyl trisulfide and dithiolethiones are part of this phytonutrient family. They confer benefits for detoxifying negative compounds and lipid peroxidation. Usually, these phytonutrients are of green and white colors.
For diallyl sulfide
Use green onion, leeks, and scallions into your mashed potatoes.
While potatoes are boiling, cook ¼ inch sliced leeks in a separate saucepan with avocado oil. Cook 4-6 minutes until translucent. Add garlic, salt and pepper and cook for 2 more minutes. Remove from heat. Drain and mash potatoes. Add leek mixture and sour cream and stir well until combined.
For dithiolethiones
Try bok choy in your stalk and stir fry. Cut bok choy into 1” thick pieces and add oil to the saucepan. Sauté for 3 minutes along with other stir fry veggies such as carrots, onion, cabbage, and water chestnuts (a great source of fiber).
Get creative with the colors you add in the kitchen. Don’t forget about spices and herbs as well as teas as ways to bring in more color and phytonutrients into your diet. Visiting a farmer’s market to see the display of many colors can inspire you seasonally to bring you health and vitality for your holidays.