September 26, 2002

Prairie Fare: Taste the Rainbow

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

As Autumn arrives with its cooler weather, nature’s pallet becomes colored by different hues. The colors of nature are more than cosmetic. The colorful plants we eat have health benefits that scientists are just beginning to understand. Now more than ever we have reasons to fill our plates with a variety of naturally colored plant foods.

The study of phytochemicals ("phyto" means plant) is a relatively new area of research. Phytochemicals are not the same as vitamins and minerals, and they don’t provide calories, protein or other nutrients. Thousands of plant chemicals exist, providing color and flavor among other things. Phytochemicals protect the plant from sun, wind and insects.

"Incorporating colorful fruits and vegetables into a daily eating plan may be the best defensive strategy for fending off many diseases of aging such as cancer, heart disease and dementia," according to James A. Joseph, PhD, the co-author of a book, "The Color Code."

Red-colored plant foods, for example, may contain the natural pigments, lycopene or anthocyanins. Lycopenes are found in tomatoes, pink grapefruit and watermelon. The health benefits of lycopenes include reducing the risk of cancer, especially prostate cancer. Lycopenes are better absorbed in cooked form than raw. A tomato-based recipe containing fat helps the body absorb lycopenes.

Anthocyanins are red or blue pigments found in such foods as strawberies, red apples, chokecherries, blueberries, eggplants and purple grapes. They act as antioxidants and may reduce the risk of cancer, heart disease and possibly aging. Nutrition research studies using rats have shown that blueberry extract helped improve motor skills and reversed short-term memory loss associated with aging.

Orange and yellow colored produce may contain beta-carotene or Zeaxanthin. Beta-carotene is found in foods like sweet potatoes, carrots and pumpkins. Beta-carotene is converted to vitamin A and helps promote healthy skin, eyes and mucous membranes. Zeaxanthin is found in corn and is linked with healthy eyes and the prevention of macular degeneration, a leading cause of blindness.

Some green-colored vegetables like spinach contain the chemical lutein which may reduce risk of cataracts and macular degeneration. Other phytochemicals in green cruciferous vegetables like broccoli, cauliflower, cabbage and brussels sprouts help fight against breast cancer, prostate cancer and stomach cancer.

White-colored produce like onions and garlic contain phytochemicals which may protect us from heart disease.

Taste the rainbow of produce colors. Buy fresh fruits and vegetables in season. To preserve nutrients in cooked vegetables, steam, microwave or cook them in a small amount of water. Boiling for a prolonged time can break down phytochemicals and lead to a loss of nutrients. Serve them quickly to avoid standing time and nutrient loss.

Try this healthy one-pot recipe from the American Institute for Cancer Research. It features some colorful produce.

Herbed Couscous with Chicken

1 c. thinly sliced leeks
3 cloves garlic, finely minced
1 c. quartered Brussels sprouts
2 c. peeled, bite-size cubes of butternut squash
2 Tbsp. olive oil
8 oz. skinless, boneless chicken breasts, cut into bite-size chunks
1 1/2 c. fat-free chicken broth, divided
Salt and pepper to taste
1 c. whole wheat couscous
2-4 Tbsp. minced herb blend of fresh sage, thyme and marjorum (or use 1/4 tsp of each herb, dried)
1/4 c. minced parsley

Saute leeks, garlic, Brussels spouts and butternut squash in olive oil for about 5 minutes. Add chicken and 1/4 cup chicken broth. Season with salt and pepper. Cover and simmer 5-10 minutes or until chicken is cooked and veggies are tender. Stir in couscous. Add remaining 1 1/4 cups broth along with sage, thyme and marjoram. Cover and simmer 5 more minutes or until liquid is completely absorbed. Adjust seasonings to taste. Stir in parsley.

Makes 4 servings. Each serving contains 393 calories, 59 grams carbohydrates, 11 grams dietary fiber and 9 grams total fat.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu