Taste the Rainbow

Are you stuck in a color rut? It’s important to get as many colors as we can into our diets every day. Like Skittles so brilliantly stated decades ago, it's time to “taste the rainbow.” It's been said lately that American food is anything beige. Think about it: Bread, pizza, carbs, pastries, fries, burgers, hotdogs, buns, potatoes... these are all our "American" foods. It's downright depressing.

Even though we know certain vegetables as “superfoods," there is no perfect food. Lately, advertisers have taken the terms “superfood” and “perfect food” and completely run with them. Subway is marketing avocado like it will totally negate the bacon, egg, and cheese on the breakfast sammie you just scarfed down. And we're totally buying it. Food and restaurant marketers want you to think that if you eat a ton of spinach and avocados, you’ll be skinny and cancer-free forever. This is a farce! A total marketing farce. For example, if you were to eat only spinach and avocados, or even kale, you’d be missing out on some of the most incredibly powerful antioxidants and anti-inflammatory properties that come in purple, red, yellow, and orange veggies. And you'd never be able to get enough protein. You'd be all kinds of deficient. There is no one fruit or vegetable that will give you all of the nutrients you need for a well-rounded diet. Your best bet is to eat a variety each day.

So how do we do that? Let's break it down by meals. 

Breakfast: I'm going to start by assuming that you eat a serving of fruit with breakfast...  but if you're having a love affair with your daily banana, it's time to break up. Or just go on a break. Switch up the fruit or berries you eat with your usual breakfast. Blueberries, raspberries, strawberries, bananas, peaches, oranges, nectarines, apples, mangos… the list of colorful fruit goes on and on. You can even throw some greens in a smoothie, or colorful veggies in an omelet. There’s nothing wrong with cereal or a breakfast bar, as long as you pair it with some fruit or veggies!

I usually eat in the car on the way to work. Currently I’m having a Lara Bar (which is made from only dried fruit and nuts) or dry cereal and coffee, so my first snack of the day is always a serving of fruit! My second serving of fruit comes in the late afternoon. On a side note, Lara Bars are kind of these magical creations that are made from only about three or four ingredients, and they’re free of basically everything (except deliciousness): meat free, dairy free, gluten free, GMO free… amazing.

Lunch: Of course you can take the obvious route and have a colorful salad, but if you are a sandwich kind of person, get creative! Try putting peppers, olives, spinach, avocados, or any other veggie you like on your sandwich! Instead of chips, make a marinated chopped veggie or bean salad as a side, or even plain veggies with hummus or another dip you like. And guys... you're not eight years old. Stop ordering your sandwiches with "no lettuce, tomato, or onions... just the meat and the bread." Leave the veggies ON, and add more!!! More is more when it comes to vegetables.

Dinner: Okay, now is the time for colorful veggies to shine. Do you need meat and potatoes to take over your plate? NO! You need veggies to take over. Try a green and purple veggie with your meat or fish instead of meat and a starch. Most of the time, the starches we’re eating as a dinner side are not bringing much nutritional value to the table. If you’re leaving the meat out completely, make sure your starch is high in protein, or even serve a complete protein like quinoa.

Whilst perusing the interwebs, I came across a cool chart of fruits and vegetables arranged by colors. It’s easy to get into a rut of the same veggies and fruits that you are used to, but look at the list below and switch it up when you can.

And I know I’ve said it before, but joining a CSA (Community Supported Agriculture) is a great way to force yourself to learn about new fruits and veggies. In my CSA this week, I got purple, red, green, white, orange, and yellow vegetables.  That means I've got to eat all these colors before they go bad, and I'll probably have to figure out what the heck to do with thim. If you're wandering through the grocery store, you're going to pick up what's familiar, and what you know how to cook. By joining a CSA, you're really challenging yourself to eat more vegetables, expand your palate, and cook at home! See my blog on joining a CSA for more information on how to do that here in Charleston.

Happy Vegging!