Color Your Palate

Updated: June 09, 2014
Bright and vibrant produce boasts a rich array of beneficial antioxidants and nutrients.
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Colorful = powerful

Jeff Kauck
Read on for a list of colorful, antioxidant-rich produce and the tasty dishes you can make from it.
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Red

Jeff Kauck
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

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Orange & Yellow

Jeff Kauck
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

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Purple & Blue

Jeff Kauck
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

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White & Tan

Jeff Kauck
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

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Green

Jeff Kauck
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

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