The Colors of the Rainbow aka All the Veggies

Happy Hump Day!  How’s your morning going?  Mine is going pretty good… I am counting down the minutes until we leave for a vacation on Saturday, but until then, lots to do! 


I’ve never really understood those people that don’t like vegetables.  I have always loved them.  All of them.  There isn’t a vegetable I don’t like.  I like them raw, steamed, grilled, roasted, sauteed, you name it.  I guess that is a good thing because I have never had a problem getting my daily recommended dose of veggies in each day (2-3 cups).  

Last night I was craving veggies so I decided to see what I had on hand and turn in into a stir-fry (the easiest way for me to get in tons of veggies).  So I got to chopping!

Broccoli, mushrooms, zucchini, corn, carrots, and red bell pepper.  

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I threw all the veggies in a big skillet with grated carrots and cabbage for extra crunch.  

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Sauteed everything for about 5-8 minutes (I like my veggies to have a little crunch left). 

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Added 3 of my favorite spices!  I like my veggies with lots of flavor!

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No sauce needed.  I just squeezed lots of fresh lemon juice onto the veggies.  PS this lemon/lime juicer is my favorite kitchen gadget.  Lots of juice + no seeds = yes!

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Ofcourse, sometimes I will add Bragg’s Aminos or tahini or a homemade sauce, but last night, I just wanted the veggies plain.  

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And they were delicious! (sorry for the terrible lighting in the pictures!)  The cabbage honestly makes it taste like you are eating rice noodles with the veggies.  My grandma got me hooked on cabbage years ago and now it is always on my weekly grocery shopping list.  

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A coworker of mine put together a really nice chart of the benefits of different colored vegetables so I thought I would share a big of it today with you all. (sourcesourcesource)

Blue Purple 

*blackberries, eggplant, blueberries, purple cabbage 

Common Phytochemicals: Lutein, Zeaxanthin, Resveratrol, Vitamin C, Fiber, Flavonoids, Ellagic Acid, and Quercetin

Benefits: Support retinal health, lower LDL cholesterol, boost immunity, support healthy digestion, improve mineral absorption, fight inflammation, reduce tumor growth, act as anticarcinogens in the digestive tract, and limit cancer cell activity. 

Orange &Yellow 

*carrots, oranges, apricots, butternut squash, pineapples

Common Phytochemicals: Beta-carotene, Zeaxanrgin, Flavonoids, Lycopene, Potassium, and Vitamin C

Benefits: Reduce age-related macular degeneration, reduce risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight free radicals, encourage alkaline balance, work with magnesium and calcium to build healthy bones. 

Red

*beets, cranberries, grapefruit, red bell peppers, red onions, tomatoes, radishes, rhubarb, watermelon

Common Phytochemicals: Lycopene, Ellagic Acid, Quercetin, and Hesperidin

Benefits: Reduce risk of prostate cancer, lower blood pressure, reduce tumor growth, lower LDL cholesterol, battle harmful free radicals, support joint tissue in arthritis cases. 

Green

*artichokes, green apples, broccoli, celery, avocados

Common Phytochemicals: Cholophyll, Fiber, Lutein, Zeaxanthin, Calcium, Folate, Vitamin C, and Beta-carotene

Benefits: Reduce cancer risks, lower blood pressure and LDL cholesterol, normalize digestion, support retinal health and vision, fight harmful free radicals, boost immune system activity.

White

*cauliflower, garlic, ginger, mushrooms, onions, shallots, turnips, white peaches 

Common Phytochemicals: Beta-glucans, EGCG, SDG, and Lignans

Benefits: Provide powerful immune boosting activity, activate natural killer B and T cells, balance hormone levels and reduce the risk of hormone-related cancers, reduce the risk of colon, breast, and prostate cancers. 

Questions:

  1. What is your favorite vegetable? Least favorite vegetable?
  2. How many cups of veggies do you eat per day? 
  3. Favorite veggie-packed meal?