Eat from the RAINBOW!

Get inspired by walking around the produce department of your favorite store or visit the local farmers market and you will be amaze by the variety of vegetables and fruits available to eat specially where I live in California where we are blessed with an awesome array of veggies!

You need more reasons to eat fruits and vegetables?  Besides being delicious and tasty fruits and vegetables have innumerable of health benefits. Buy seasonal and local to get the most tasty and fresh options. if possibly buy organic not only is free of pesticides but rich in antioxidants! Take a cooking class or read up on different cooking techniques and ways cook your vegetables. My favorite is blanching and a quick sauté. Always keep in mind that the  longer you cook your vegetables can change texture and flavor. Enjoy as much as you want and have fun in the kitchen!

Here are some of my favorites Veggies and fruits:

 Avocados

Healthy fats from avocados come from phytolesterols, anti-inflammatory compounds that have been shown to fight arthritis. The fat in avocados also helps absorb greater percentages of carotenoids found in other foods, such as carrots and spinach.

Asparagus

Asparagus is rich in folate, a B vitamin that helps protect heart health. It also contains inulin, a type of carbohydrate that works as a probiotic, feeding the good bacteria in your digestive system.

Basil

Has a unique mix of flavonoids including orientin and vicenin which protects cells and chromosomes from oxygen based damage. Eugenol, a component of basil’s volatile oils, inhibits inflammatory activity in the body, possibly relieving symptoms of conditions such as rheumatoid.

Bell Peppers

High in carotenoids phytonutrients, which may prevent type 2 diabetes also, contains over 30 different types of carotenoids including beta-carotene and cryptoxanthin, both of which are precursors to immune supportive vitamin A

Blackberries

The antioxidant polyphenols in blackberries may improve short-term memory and motor skills, which can decline as you age. They also deliver compounds that attack oral bacteria, helping to keep your mouth healthy.

Cilantro

Cilantro contains a long list of phytonutrients including flavonoids and phenolic acid compounds, which may help lower blood sugar levels and protect cell membranes.

Mint

Mint supplies rosmarinic acid, an antioxidant that neutralizes free radicals and inhibits the production of inflammatory chemicals like Leukotrines.

Plums

plums contain chlorogenic and neochlorogenic acid, two phytonutrients that have been shown to protect fat molecules in our bodies (such as the fats that make up cell membranes and brain cells) from oxygen damage.

   Ingredients

• 1 ½ pounds red bliss potatoes, quartered
• 1 large red onion, julienne
• ⅓ cup extra virgin olive oil
• 4 canned baby artichokes
• 1 T chopped garlic
• ¼ turmeric
• ¼ paprika
• ⅛  teaspoon freshly ground black pepper
• 1 cup heirloom tomatoes, diced
• 1 lemon, juice and zest
• ½  cup roughly chopped kalamata olive
• 1 tablespoon capers
• 3 T fresh mint, chopped
• 1 T fresh basil, chopped
• 1 T parsley, chopped

Directions:

Preheat the oven to 350 degrees F.

In a large bowl add the potatoes, onions, olive oil, garlic, turmeric, paprika, salt and pepper. Toss to evenly coat the vegetables. Spread evenly and bake for 45 minutes to 1 hour, stirring occasionally. Add the tomatoes and stir well. Cook until the potatoes are tender, 10 to 15 minutes. Remove from the oven and let cool. Add the artichokes, olives, lemon juice and zest, capers, mint, basil, and parsley. Adjust the seasoning, to taste, and add additional lemon, if desired. Serve cold.

Serves 12

Serve these hearty veggie burgers on whole grain buns and your favorite condiments with a side of veggies!!!

Ingredients:

• 4 cup cooked brown rice
• 4 cup cooked black beans, smashed and whole
• 1 diced jalapeno
• 1 potato, cooked and smashed
• 1 cup diced tomato
• 1 cup diced roasted red bell peppers
• 1 cup shredded carrot
• 1 cup chopped cilantro
• 6 tablespoon chili powder
• 6 teaspoon ground cumin
• 6 tablespoon paprika
• 1 tsp. cayenne pepper
• 10 green onions, finely chopped
• 8 cloves garlic, smashed
• Salt and pepper to taste
• 4 teaspoon Tabasco or other hot sauce

Method: Preheat oven to 400°F. Line a baking sheet with parchment paper. Combine all ingredients in a large bowl and stir to mix. Form the mixture into 4 patties. Place patties on the baking sheet and bake, flipping once half way through cooking, until browned and slightly crisp on the outside, about 30 minutes.