Eat the Rainbow.
Want to eat more plants?
Farro, Arugula, Blueberries…. these are all plants. There are so many amazingly delicious, nutrient dense and beautiful plants out there just waiting for you to eat them! Why? Why should you add more plants to your diet? Have you heard the phrase “Eat The Rainbow”?
What are the Benefits of Eating the Rainbow?
Increased Nutrient Intake
Different colors of fruits and vegetables contain different vitamins, minerals, antioxidants, and phytochemicals. The more colors you eat, the more diverse the phytochemicals you ingest. This is good!
Support Your Immunity
Consuming a variety of colors supports a healthy immune system by providing essential nutrients and antioxidants. Nobody wants to get sick, so why not reduce your chances by eating some blueberries?
Reduce Your Risk of Chronic Diseases
Eating the rainbow has been linked to a lower risk of heart disease, cancer, and Type 2 diabetes. If adding turmeric, ginger and garlic (all plants, by the way) to our meals can reduce inflammation, then can we reduce our risk of chronic illness? So many illnesses are caused by inflammation, so let’s reduce that one thing!
Create Better Digestive Health
Fiber-rich fruits and vegetables promote gut health and regular bowel movements. Everyone Poops. Chia seed is one plant that is great for adding fiber, protein and promoting great gut health.
Improve Your Mood
Did you know that fruits and vegetables like berries and leafy greens contain nutrients that support mood and cognitive function?
Here are four examples of plants, the neurotransmitters that they influence and how they can be used to enhance our mood.
sweet potatoes – serotonin – calming
avocado – norepinephrine – alertness, concentration, motivation
pumpkin seeds – dopamine – alertness, stimulating, pleasure
spinach – GABA Acid (gamma-aminobutyric acid) – calming, focus
HOW CAN YOU ADD MORE PLANTS TO YOUR DAY?
1. SMOOTHIES. Add frozen spinach, broccoli or cauliflower into your smoothie. If you want it to look pretty and green, add some spinach or broccoli. If you want it to look pink or orange, add cauliflower. It’s like an art project. If you are using berries and the color of your smoothie will be bright purple, use cauliflower. Frozen vegetables are already washed and ready to go… just open the bag and add a handfull. Frozen vegetables keep the sugar in our smoothies down, add fiber, and keep the smoothie cold. Experiment!
2. BEANS AND SEEDS. There are so many plant protein sources that can keep you full, satiated and help your mood. Lentils, chickpeas, edamame, nuts and seeds are great for protein, healthy fiber and nutrients. Sprinkle some chia seed in your yogurt, add it to your oatmeal, and lentils….. so many lentil ideas! They come in a multitude of colors which, in turn, effect how they cook and what they are good for. Black and green lentils hold their shape and texture, so they are great as a meat replacement. Try making a Green Lentil Bolognese Sauce and see if you even miss the meat!
3. COCONUT. Canned Coconut Milk and Cream is an amazing, creamy plant food that is a great replacement for heavy cream or milk. It’s versatile so you can use it for sweet or savory foods. Cook some rice in coconut milk and you’ll be amazed at how satisfying it can be. You can add green onions and garlic for a savory profile or add cinnamon and cardamom for a sweet profile. Experiment!
Do you want to add more plants to your diet and just need some support? Let Leaf and Loaf’s personal chef services help you!
Contact Leaf and Loaf and schedule a phonecall. We can help you by creating custom meals in your home, so let’s get started!