Incorporate more COLOR into your Holidays.
During cold and flu season it is more important than ever that we pay attention to nutrients in our diet. It’s a time when 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 prompt 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 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 skillet with avocado oil. Pour into 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, and 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 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 dithiolthiones 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 in your mashed potatoes.
While potatoes are boiling, cook ¼ inch sliced leeks in a separate saucepan with avocado oil. Cook for 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 dithiolthiones
Try bok choy in your stalk and stems stir fry. Cut bok choy into 1” thick pieces and add oil to saucepan. Sauté for 3 minutes along with other stir-fried 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.