Eating in Color

Having trouble finding nutritional balance? Here’s a simple but powerful strategy- keep the color spectrum in mind when wheeling your shopping cart through the produce aisle, and add some vibrant hues to your skillet, saucepan or salad bowl. The health benefits will naturally follow!
Health and Life Magazine,
Eatingincolorcrop

We all know we should be eating five or more servings of fruits and vegetables a day. They’re loaded with compounds that reduce the risk of heart disease, stroke and a host of other health problems. We’ve heard this message for years. Yet, let’s be honest, many of us still sometimes fall short of that goal—and of the other principles of healthy eating. It may be time for a bold move, time to change our way of thinking about food. So here’s a simple but powerful strategy—color!

Keep the color spectrum in mind when wheeling your shopping cart through the produce aisle, and add some vibrant hues to your skillet, saucepan or salad bowl. Orange, yellow, red, green, blue—the more colorful your meals, the more health benefits you’ll reap. More fiber, more nutrients, more antioxidants—and more flavor too. To help you get started on your culinary adventure, we’ve assembled a menu of healthful, colorful recipes—from appetizer to dessert. Try it…or use it as inspiration to find ways to add some color to your own recipes. Bon appetit!

>>Red Lentil and Quinoa Cakes with Basil Cream 

(Serves 8) Quinoa is the new chicken breast. It’s a quick, low-fat way to get more protein in your diet.

  • Pinch plus 1 tsp. salt
  • 1 cup uncooked quinoa, preferably sprouted
  • 1 cup dried red lentils, rinsed
  • 1 tsp. ground turmeric
  • 1 tsp. ground ginger
  • 1 tsp. ground cumin
  • 1⁄2 tsp. ground white pepper
  • 2 Tbs. olive oil
  • 2 cups chopped yellow onion
  • 3 Tbs. all-purpose flour
  • >2 large eggs, whisked, or 1 large egg
    and 2 large egg whites

For The Basil Cream:

  • 1⁄2 cup 2% plain Greek yogurt
  • 1⁄2 cup packed fresh basil leaves
  • 1⁄4 tsp. salt
  • 2 Tbs. crème fraîche

 

1. In a medium saucepan, bring 11⁄2 cups of water to a boil with a pinch of salt. Place the quinoa in a fine- mesh sieve and rinse. (sprouted quinoa does not need to be rinsed before cooking.) add the quinoa to the boiling water, cover and cook over medium-high heat for 10 to 15 minutes, until all the water is absorbed. remove from the heat, stir, cover again and let steam for 5 minutes. let cool to room temperature.

2. In a separate saucepan, combine the lentils, turmeric, ginger, cumin, pepper, remaining 1 teaspoon of salt and 3 cups of water and bring to a boil. Reduce the heat to medium and simmer for 20 minutes, until the lentils are cooked down to baby food consistency and all the water has been absorbed. Let cool to room temperature.

3. Heat 1 tablespoon of the oil in a large sauté pan over medium-high heat. Add the onion and sauté for 5 minutes, until translucent. Transfer to a large bowl and let cool. Wipe the pan clean and set aside.

4. Make the basil cream: combine all the ingredients in a blender or food processor and blend until creamy.

5. When the quinoa and lentils are cool, combine them in a large bowl and add the sautéed onion, flour and eggs.

6. Heat the remaining tablespoon of oil over medium-high heat in the reserved pan. Add the lentil mixture to the pan in 1⁄4-cup portions in two batches, flattening the patties slightly. cook 5 minutes per side, until golden brown.

7. Serve 2 cakes per person topped with a tablespoon of the basil cream.

>>Grilled Halloumi and Lemon Salad

(Serves 6) Halloumi hails from Cyprus and is becoming easier to find at local grocery stores. It can be made from a combination of sheep’s and goat’s milk, or just sheep’s milk. The texture is springy and the melting point is high, which makes it ideal for grilling and frying.

  • 1 clove garlic
  • 1⁄4 tsp. salt
  • 2 Tbs. fresh rosemary leaves
  • 3 Tbs. extra-virgin olive oil, plus more for the grill
  • 2 organic lemons, 1 juiced (2 Tbs.) and the other sliced thinly into wheels
  • 1 (8.8-oz.) package halloumi, sliced horizontally into 6 large slices
  • 1 (14-oz.) can hearts of palm, rinsed, drained and sliced into 2-inch pieces
  • 1 (15-oz.) can garbanzo beans, rinsed and drained
  • 1 (5-oz.) container washed baby spinach

 

1. Preheat a grill or a grill pan to medium-high.

2. Mince the garlic with the salt and rosemary. Transfer to a small bowl and whisk in the oil and the 2 tablespoons of lemon juice.

3. Brush both sides of the halloumi slices with some of the rosemary-lemon dressing. Set the remainder aside.

4. When ready to grill, oil the grill or pan. Add the cheese and the lemon slices and grill for 5 minutes per side, until grill marks form and the cheese is softened.

5. In a large bowl, gently toss the hearts of palm and garbanzo beans with the spinach. Arrange the salad on a platter. Drizzle the salad with the remaining rosemary-lemon dressing and serve.

>> Sautéed Brussels Sprouts with Orange and Walnuts

(Serves 8)People are finally warming up to Brussels sprouts, and you will be able to convert any remaining Brussels sprout−phobes with this easy, enticing dish. (Did you know that the diminutive cabbages actually grow on branches?)

  • 1⁄23 cup walnuts, coarsely chopped
  • 1 navel orange
  • 2 Tbs. extra-virgin olive oil
  • 1 shallot, minced
  • 2 lbs. Brussels sprouts, trimmed and halved
  • 1⁄4 tsp. salt
  • 1⁄4 tsp. freshly ground black pepper

 

1. Toast the walnuts in a small dry sauté pan over medium-high heat, shaking the pan occasionally, until fragrant, 4 minutes. Set aside. Zest the entire orange and juice half of it (approximately 1⁄4 cup). Set the zest and juice aside and reserve the other half of the orange for another use.

2. In a 12-inch sauté pan, heat 1 tablespoon of the oil over medium-high heat, then add the shal- lot and cook for 1 minute. Add half of the Brussels sprouts, cut side down, in a single layer, and sprinkle with 1⁄48 teaspoon of the salt. Cook for 4 minutes, then add half of the orange juice to the pan, flip the sprouts, and cook for 4 minutes more. Transfer the sprouts to a large serving bowl.

3. Add the remaining 1 tablespoon oil to the pan and cook the second batch of sprouts as you did the first, using the remaining 1⁄8 teaspoon salt and remaining orange juice. Add the second batch of sprouts to the serving bowl.

4. Toss the sprouts with the reserved walnuts and orange zest, and season with black pepper. Serve warm, at room temperature, or chilled as a salad.

>>Twice-Baked Blues

(Serves 6) These little bursts of flavor are perfect for any gathering where you want to serve hearty finger food. You can make the elements in advance, wrap the unfilled potato halves and the filling separately, and then assemble and broil right before serving.

  • 1 lb. small blue potatoes
  • 1⁄4 tsp. salt
  • 2 oz. gorgonzola dolce or feta cheese
  • 2 Tbs. 2% plain Greek yogurt
  • 1 Tb. 2% milk
  • 2 tsp. olive oil
  • 1 scallion, the green part only, sliced

 

1. Preheat the oven to 350° F. Place potatoes on a rimmed baking sheet and bake for 35 minutes, until tender. Remove from the oven and let cool. Preheat the broiler to high.

2. Once the potatoes are cool enough to handle, cut them in half and scoop out the flesh with a melon baller or small spoon. (Be careful not to get too close to the skin.) Transfer the flesh to a medium bowl and add the salt, cheese, yogurt and milk, and mash with a large fork or potato masher.

3. Place the potato skins on the rimmed baking sheet. (To get the potato halves to sit upright, slice a bit off the bottoms with a knife.) Brush the potatoes with the oil and stuff each half with 1 to 2 teaspoons of the cheese filling, depending on the size of the potatoes.

4. Broil for 3 minutes, until slightly golden and heated through. Sprinkle with scallions and serve hot.

>>Berry-Nectarine Trifle

(Serves 12) A trifle is a traditional English dessert made with layers of cake (sometimes doused with booze), jam, custard, fresh fruit and whipped cream. This version has less sugar and fat, but still provides a wonderful mix of creamy custard, tender cake and juicy fruit.

For The Lemon Crème:

  • 1 large egg
  • 1⁄2 cup sugar
  • 1 tb. plus 2 tsp. cornstarch
  • 11⁄4 cups 2% milk
  • 1 tsp. pure vanilla extract
  • 2 tbs. fresh lemon juice
  • 1 cup 2% plain Greek yogurt

For The Assembly:

  • 12 oz. raspberries or other berries
  • 2 white nectarines, regular nectarines or peaches, pitted and sliced
  • 1⁄4 cup sugar
  • 1 lemon pound cake, ends removed, cut into 1⁄2-inch slices
  • 1⁄4 cup Grand marnier liqueur (optional)

     

    1. Make the lemon crème: Whisk the egg in a small bowl and set aside. In a small saucepan, combine the sugar and cornstarch and set over medium-high heat. Gradually whisk in the milk, a little at a time. bring the mixture to a boil and cook for 1 minute. Remove from the heat.

    2. Slowly pour half of the hot milk mixture into the bowl with the egg, stirring, to temper the egg. Pour the egg-milk mixture back into the remaining milk in the saucepan; whisk. Reduce the heat to medium and cook for 2 minutes, whisking until thick. Remove from the heat and stir in the vanilla and lemon juice. Transfer to a small bowl and cover the surface directly with plastic wrap. Chill for 45 minutes, then fold in the yogurt.

    3. Combine the fruits and sugar in a bowl. Spread 1⁄2 cup of the crème onto the bottom of a medium glass bowl or trifle dish. Next, layer 5 or 6 slices of the cake over the crème. If using the Grand marnier, drizzle half over the cake. Distribute half of the fruit on top and follow that with another 1⁄2 cup of the crème. Add another layer of cake (you may have leftover cake), drizzle with the remaining Grand marnier, and cover with the remaining berries and crème. Cover and refrigerate for 3 hours or until ready to serve.

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