Recipes that inspire eating a local rainbow

By Rebecca Mullins RHN

As you saunter through your local Farmers’ Market, consider the vast array of colourful produce choices.  They’re not only beautiful, but also health-promoting!  Don’t be afraid to try something new, look for organic heirloom varieties – and remember – recipes do not have to be complicated to be healthy and delicious! 

Fresh produce contains powerful phytochemicals and antioxidants, which reduce the risk of cancer, heart disease, and complications from diabetes.

Red produce promotes health of the adrenals, gonads, colon, legs, red blood cells and circulatory system.

Orange produce promotes health of the eyes, skin, bones and teeth, kidneys, pancreas, spleen, bronchial tubes and immune system.

Yellow produce promotes health of the adrenals, gallbladder, liver, muscles, pancreas, stomach and nervous system.

Green produce promotes health of the lungs, heart, thymus gland, immune and digestive systems.

Blue produce promotes health of the brain, head, sinus, ears, throat, skin, muscular and skeletal systems.

Indigo produce promotes health of the brain, pituitary gland, sinus, vocal cords, lungs, immune and respiratory systems.  In foods, indigo appears as a blue with a black overtone, as in black beans, blackberries and plums.

Violet produce promotes health of the cerebral cortex, pineal gland, hypothalamus and upper brain function, and lymphatic system. 

It’s rainbow party time!

Strawberry Cucumber Mint Cooler

Ingredients:

• Ice cubes
• A few fresh strawberries, sliced
• A few slices of fresh cucumber
• Sprigs of fresh peppermint
• Sparkling mineral water

Directions:

Put ice cubes into each glass first.  Add the rest of the ingredients; fill with sparkling mineral water.

Garden Salsa

 Ingredients:

• 1 clove garlic, minced
• Juice of ½ lime
• 1 tsp raw honey
• 1 Tbsp olive oil
• Pinch sea salt
• 1 cup cherry tomatoes
• ½ red bell pepper
• ¼ orange and ¼ yellow bell pepper
• 4 green onions
• ¼ cup fresh cilantro or basil

Directions:

Whisk the garlic, lime juice, honey, olive oil and sea salt in a bowl and set aside.  Dice the tomatoes and peppers; mince the onions and cilantro or basil, and add everything to the dressing bowl.  Fold to combine and let sit for at least 10 minutes to allow the flavours to blend.  Serve with organic blue corn chips.

Cauliflower Carrot Kale Pizza Crust

Ingredients:

• 2 cups cauliflower, riced
• 1 cup carrot, grated
• ½ cup kale, grated
• ¼ tsp sea salt
• 3 cloves garlic, minced
• ¼ cup fresh oregano, minced
• ¼ cup fresh basil, minced
• 3 tbsp coconut flour
• 4 farm-fresh eggs

Topping suggestions are endless – go crazy with all your garden-fresh favourites:  yellow and green zucchini, all different kinds of mushrooms; red, green, orange and yellow peppers; hot peppers; baby spinach; red and green onions, and your favourite grated cheeses!

Directions:

Place prepared cauliflower, carrot and kale into a large bowl. Sprinkle in salt and toss; set aside for 15 minutes.  Preheat oven to 400F.  Squeeze out as much liquid as possible from veggie mix.  Add fresh herbs and flour; mix well. Add the eggs; mix well use your hands to knead like dough.  Place on a large piece of parchment paper and cover with another piece.  Roll out dough to about one-half inch thick.  Gently move to a baking sheet or pizza stone; bake WITH parchment paper cover on top for 20 minutes.  Remove cover; top as desired.  Place back in oven for about 5 minutes to heat up toppings and/or melt the cheese.

Mixed Berry “Pies”

Ingredients:

• 2 cups apple juice
• ¼ cup agar flakes
• 1/3 cup arrowroot flour
• ½ cup raw honey
• 1½ cup strawberries
• ¾ cup raspberries
• ¾ cup blueberries
• ½ cup blackberries
• 1½ cups pecans, crushed
• Sprigs of fresh peppermint, for garnish

Directions:

Put apple juice and agar into a pot; bring to a boil, uncovered.  Lower heat to medium; cook 3 minutes.  Meanwhile, whisk arrowroot into honey in a bowl.  Whisk honey/arrowroot mixture into the pot for 2 minutes.  Remove from heat; gently stir in fresh berries; allow to cool.  Place crushed pecans into individual dessert dishes; pack down before adding pie filling.  Refrigerate for 2 hours until set.  Serve with sprigs of fresh peppermint.

Rebecca Mullins is a registered holistic nutritionist in Northern Ontario, Canada.

Photo credit: ©(G)ama5) via Canva