The Merits of Colourful Vegetables
Eat a rainbow and support your health
Rainbows appear in myriad forms: double rainbows, twinned rainbows, supernumerary rainbows, reflected rainbows, lunar rainbows, and full-circle rainbows. The mythology around this meteorological phenomenon is endless. A bridge to the heavens, a sign to mark a time of change, a symbol of inclusivity and healing, or the promise of treasure if followed to the end.
Rainbows span a continuous spectrum of colours. By painting a plate with this spectrum we create a full circle rainbow. We cross the bridge towards a healthy lifestyle, to heal our bodies and claim treasure.
Natural plants have been used for thousands of years for their healing powers. They have an abundance of phytochemicals - biologically active compounds -with health-giving properties, acting as antioxidants to protect the body from compounds known as free radicals. They regulate hormonal function, boost immune function, play a crucial role in chronic inflammatory diseases (non-infectious diseases), and increase the ability to fight off infections. When free radical levels outnumber antioxidant levels, they create oxidative stress in the body. Stress is linked to diseases such as cancer, heart disease, and dementia. Furthermore, phytochemicals are what gives each fruit or vegetable its unique colour, and each colour indicates key attributes and characteristics.
Red can be found in raspberries, watermelons, guavas, red apples, cherries, strawberries, cranberries, rhubarb, pomegranates, red cabbage, red leaf lettuce, red potatoes, tomatoes, red peppers, red chillies, radishes, radicchio and red onions. Nutrients such as anthocyanins, flavonoids, ellagic acid, quercetin, hesperidin, lycopene, Vitamin D and falates can be detected in red fruits and vegetables promoting memory function, heart protection and the reduction of the risk of cancer.
Orange and yellow fruits and vegetables count among themselves mangoes, apricots, cantaloupes, Cape gooseberries, grapefruits, lemons, nectarines, oranges, papayas, peaches, persimmons, pineapples, tangerines, yellow apples, pumpkins, sweet potatoes, yellow beetroots, butternut squash, carrots, yellow and orange peppers, and yellow tomatoes. In these fruits and vegetables can be found zeaxanthin, flavonoids, lycopene, potassium and beta-carotene which are effective in reducing age related macular degenerative diseases and the risk of prostate cancer, lowering cholesterol and blood pressure, promoting collagen regeneration and healthy joints, and, in conjunction with magnesium and calcium can help build healthy bones.
Blue and purple fruits and vegetables include blackcurrants, blackberries, blueberries, passionfruit, edible lavender, edible violets, dark cherries, figs, plums, acai berries, elderberries, black grapes, pomegranates, prunes, raisins, aubergines, black salsify, purple potatoes, purple sweet potatoes, purple carrots, purple cauliflower, purple asparagus, purple corn, purple yams, red cabbage and beetroot. Blue and purple fruits and vegetables contain lutein, zeaxanthin, resveratrol, flavonoids, ellagic acid, quercetin, fibre and Vitamin C. These nutrients support retinal health, lower cholesterol, boost the immune system, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumour growth, act as anti-carcinogens in the digestive tract and limit the activity of cancer cells.
Examples of green fruit and vegetables are green apples and pears, green grapes, honeydew melon, kiwis, limes, rocket leaves, artichokes, asparagus, avocados, broccoli, brussel sprouts, celery, cabbages, cucumbers, endives, green beans, spring onions, green peppers, leafy greens (spinach, chard, kale), leeks, okra, peas, watercress and courgettes. These contain lutein, glucosinolates, folates, isothiocyanate, folic acid, calcium, beta-carotene, potassium, chlorophyll, iron, fibre and Vitamins C and K. Research shows that a high consumption of green fruits and vegetables can reduce the risk of cancers, lower cholesterol levels and blood pressure, aid digestion, support retinal health, boost the immune system and maintain healthy bones.
There are fruits and vegetables considered white. These are bananas, lychees, white nectarines, white peaches, brown pears, ginger, garlic, daikon, cauliflowers, mushrooms, onions, shallots, fennel, Jerusalem artichokes, kohlrabi, horseradish, potatoes, parsnips and turnips. Much maligned white foods contain allicins, quercetin, anthocyanidins, isothiocyanate, beta-glucans and lignans that provide immune boosting activity. These nutrients also activate B and T cells, reducing the risk of colon, breast and prostate cancers and can balance hormone levels. They also provide benefits to circulatory health and arterial function.
Create a Rainbow Smoothie Bowl by placing milk and yoghurt (both can be plant based), a banana and a sweetener (honey/maple syrup) in a blender. Optional extras can include chia seeds, nut butters, spirulina, matcha powder, turmeric or butterfly pea powder. Blend into a desired thickness adding more banana or more milk if necessary. Pour into a bowl and place any prepared fresh fruit such as strawberries, raspberries, pomegranates, pineapple, mango, kiwi, green grapes, honeydew melon, blueberries, blackberries, red grapes or cherries onto the top in a striped pattern. Sprinkle a spoonful of granola, flaxseeds or crushed nuts on top.
Allergens: dairy, nuts. Plant based milks and yoghurt plus maple syrup make this bowl vegan.
For a crunchy, fresh Rainbow Platter make a range of colourful veggie hummus. Use a base recipe for making hummus such as: a tin of chickpeas/120g dried chickpeas soaked overnight and cooked in fresh water for 30–40 minutes until soft, 2 cloves of garlic, 4 tbsp tahini, juice of one lemon, a pinch of sea salt, 2 tbsp olive oil and 4 tbsp water. Blend all of the ingredients together in a food processor and adjust each ingredient according to preference. After this stage you can add a roasted and grated beetroot for example, or roasted red peppers, or baked sweet potatoes, or a roasted butternut squash, or turmeric, or spirulina, to create a vibrant effect. Place on a large platter and surround with carrot sticks, red or green sliced peppers, mange tout, radishes, cherry tomatoes, baby sweetcorn, cauliflower florets or asparagus.
Allergens: sesame. Vegan
Rainbow Noodle Salad is beautiful made with homemade fresh almond milk. However, a quality brand is also great. Defrost a handful of frozen edamame beans and a handful of frozen sweetcorn kernels. Peel and roughly chop a garlic clove, peel and grate a spoonful of fresh ginger and place both in a food processor along with 100ml almond milk, 3-4 tbsp peanut butter, 2 tbsp soy sauce and the juice of four limes. Blend thoroughly. Meanwhile cook 500g noodles according to the packet instructions. Once cooked, pour the sauce over the noodles and stir thoroughly. Peel and grate 2 carrots, finely chop 150g red cabbage and chop 2 red peppers. Slice a cucumber down the middle and with a spoon remove the seeds in the middle. Slice the cucumber into half moons. Blanch 200g mangetout by placing the vegetable into boiling water for one minute, drain, place into ice cold water. Allocate a portion of the dressed noodles onto four plates and put small portions of all the prepared ingredients over the top. Drizzle with sriracha or any other hot sauce. Add a handful of watercress to the plate. Wedges of lime, chopped coriander, a handful of pumpkin seeds, or marinaded and fried tofu make great additions to this dish.
Allergens: soy, nuts. Vegan.
Preheat the oven to 200'. Make a tray of Roasted Rainbow Vegetables by preparing beetroot, squash, sweet potatoes, carrots, red peppers, red onions, broccoli and courgettes. Peel and cut into chunks and place into a roasting tray. Sprinkle herbs and sea salt over the top. Drizzle liberally with olive oil and place into the oven for 30–40 minutes.
Allergens: none. Vegan.
These Rainbow Root Vegetables Fritters are lovely when accompanied with a sauce such as yoghurt, lime juice and a touch of harissa for example. A date and tamarind sauce works well too. Cook 2 medium sized potatoes, unpeeled, in boiling salted water for 10 minutes. Drain and set to one side to cool. Peel and grate 2 parsnips, 2 carrots and (wearing gloves) 1 large beetroot into a large bowl. Finely chop a bunch of spring onions and 2 red chillies and add to the mix. Grate the potatoes and add also. Stir in 2 tsp ground cumin, 2 tsp ground coriander, 2 tsp turmeric, 2 eggs, 2 tbsp plain flour, some fresh chopped coriander leaves and plenty of seasoning. Combine well. Divide the mixture into small handfuls and squeeze any excess liquid out. Heat oil in a large frying pan until it is very hot. Place three fritters into the pan and turn down the heat immediately. Press each fritter down and cook slowly, moving them about carefully and turning them over two or three times to cook evenly. Drain on kitchen paper whilst cooking the remaining fritters.
Allergens: eggs, gluten. Vegetarian.
As an after dinner treat, a sponge such as a Genoise, topped with fruits makes a Rainbow Cake. Top the cake with a cream cheese icing or whipped double cream and layer fresh fruits such as blackberries, blueberries, raspberries, cherries, pomegranate seeds, orange segments, grapes, chopped kiwi, pineapple and mango. Edible flowers, lavender, a sprig of mint, a sprinkle of granola or a light dusting of icing sugar are ingredients that can make an impact on the presentation of the cake.
Allergens: dairy, gluten. Vegetarian.
To make a Rainbow Sangria combine one cold bottle of wine, 3 tbsp sugar and 2tbsp lime juice. In a tall glass, layer fresh bite-sized chopped fruits such as strawberries, raspberries, pomegranates, pineapple, mango, kiwi, black or green grapes, honeydew melon, blueberries, blackberries or cherries. Pour the wine over the fruit and top with 60ml brandy and soda. Leave to cool in the fridge so that the fruit can marinade. Ideally, serve with a spoon.
Allergens: none. Vegan, vegetarian.
