Lisa’s Corner – Rainbow Vegetable Saute

Rainbow Vegetable Saute

One easy way to track your intake of vitamins and minerals is to eat all the colors of the rainbow. Ideally you should aim for five servings of fruits and veggies in one day and you should consume multiple servings from each “color category” weekly. This recipe features veggies found in your CSA box and is a great source of folic acid, vitamin C, beta carotene, vitamin A, and vitamin K.

Colors of the Vitamin Rainbow (Veggies)

Red: Anthocyanins, lycopene (Antioxidants, heart healthy)

  • Apples
  • Beets
  • Radishes
  • Tomatoes

Orange/Yellow: Beta carotene, Vitamin A (Important for eye and bone health)

  • Oranges
  • Carrots
  • Butternut squash
  • Yellow squash
  • Peaches
  • Nectarines

Green: Folate, Indoles (Folate is important for prevention of birth defects and indoles may help prevent certain cancers)

  • Leafy greens: kale, spinach, collard greens, lettuce, arugula, etc.
  • Cucumbers
  • Seaweed
  • Broccoli

Blue/Purple: More anthocyanins (Important for cellular health)

  • Eggplant
  • Blueberries
  • Plums
  • Purple grapes
  • Figs

Whites: Potassium (Important for nerve and muscle function)

  • Potatoes
  • Bananas
  • Mushrooms (Also a good source of vitamin D)
  • Garlic
  • Onions

Rainbow Vegetable Saute

Ingredients:
Olive oil, extra virgin and regular
1 bunch kale, chopped, separate stems
1 bunch radishes, chopped
Leafy greens from radish bunch, chopped
1 large yellow squash, chopped
1 large yellow onion, chopped
Thyme, fresh or dried
Sea Salt
Black pepper

Directions:
1. Thoroughly wash all vegetables.
2. Chop onions and radishes. Saute the onions and radishes for 5-10 minutes, until tender. If using dried thyme, add now. Add small amounts of water as necessary.
3. Chop squash and kale. Add squash and kale stems to pan. Add water as necessary.
4. When squash and kale stems are tender and everything is almost cooked, add kale leaves to the pan. If using fresh kale add now. Allow kale to slightly wilt. Remove from heat.
5. Add ½ – 1 tbsp extra virgin olive oil. Season with freshly ground sea salt and black pepper to taste.

Serving suggestion:
Whole grain: Quinoa (I used organic Quinoa from Trader Joe’s. Follow cooking instructions provided on the box.)
Protein: Baked Chicken with Thyme.

Baked Chicken with Thyme

Ingredients:
1 whole chicken, cage free, organic
Dried Thyme to taste
Sea Salt
The tiniest amount of honey
Dash of lemon juice

Directions:
1. Place in baking dish. Slice skin and rub salt and thyme onto bird. Rub just a dash of lemon onto the bird. This helps the flavoring penetrate to the meat.
2. Bake at °450 F for 50 minutes to an hour, depending on size of chicken.

*Tip: For a leaner protein, discard skin. I like to do this after cooking.

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