Color Your Palate - Cooking Light

Jeff Kauck

Colorful = powerful

In 1996, two scientists at the USDA's Human Nutrition Research Center on Aging at Tufts University in Boston found that the fruits and vegetables with the highest antioxidant activity levels were the most colorful. More than a decade later, research investigating the antioxidant capacity of fruits and vegetables continues to intrigue scientists. Read on for a list of colorful, antioxidant-rich produce and the tasty dishes you can make from it.

Jeff Kauck

Red

Antioxidants: the carotenoid lycopene; flavonoids like anthocyanins

Dietary sources: tomatoes, cherries, cranberries, strawberries, raspberries, beets, radishes, pink grapefruit, rhubarb, pomegranates, watermelon, radicchio, red grapes, red pears

Recipes:
Cherry Tomato Spaghetti with Toasted Pine Nuts
Spiced Tilapia with Roasted Pepper-Tomatillo Sauce
Tomato Marmalade

Jeff Kauck

Orange & Yellow

Antioxidants: carotenoids such as beta-carotene and zeaxanthin; flavonoids; vitamin C

Dietary sources: apricots, cantaloupe, oranges, lemons, mangoes, nectarines, peaches, pineapples, papayas, yellow beets, butternut squash, pumpkin, sweet potatoes, corn, yellow peppers, summer squash, yellow tomatoes

Recipe:
Sunshine Smoothie

Jeff Kauck

Purple & Blue

Antioxidants: flavonoids (including anthocyanins and proanthocyanidins); ellagitannins

Dietary sources: blueberries, blackberries, plums, raisins, currants, eggplant, purple cabbage, purple peppers, purple asparagus, purple-fleshed potatoes

Recipes:
Grilled Eggplant Stack
Almond-Buttermilk Hotcakes with Blackberry-Grape Sauce

Jeff Kauck

White & Tan

Antioxidants: a variety of flavonoids; indoles and isothiocyanates

Dietary sources: cauliflower, turnips, onions, jicama, mushrooms, parsnips, potatoes (white fleshed), shallots, Jerusalem artichokes (or sunchokes), kohlrabi, bananas, garlic

Recipes:
Lemon-Chive Potato Salad
Grilled Rack of Lamb with Three-Onion Jam

Jeff Kauck

Green

Antioxidants: the carotenoids beta-carotene, lutein, and zeaxanthin; indoles and isothiocyanates

Dietary sources: avocados, asparagus, kiwi, broccoli, Brussels sprouts, green beans, pears, cucumbers, Chinese cabbage, green cabbage, celery, leafy greens, peas, green peppers, spinach, zucchini, sugar snap peas

Recipes:
Spinach Salad with Grilled Red Onion Rings and Sesame Vinaigrette
Broccoli Mac and Cheese Gratin