Hello! and welcome back :) We continue this rainbow food series with the color YELLOW! We have been learning why it is so important to eat an array of rainbow plant-based foods. To summarize from the last post, plant foods contain phytonutrients, which are plant-specific compounds that give us amazing health benefits. These powerful plant nutrients can act as antioxidants, which protect our bodies from diseases. Different colored foods have different nutrients. Thus eating an assortment of rainbow food will allow you to take advantage of a variety of nutrients.
It's a sunny and bright color! It is related to happiness and friendship. Let's get into what nutrients are found in yellow plant-based foods!
Pineapples! Their sweetness certainly has given them a popularity like no other fruit. Apart from having vitamin C, B1, potassium and manganese to name a few, a potent phytonutrient is a protein-digesting enzyme called bromelain. It has been used for many years in Central and South American to help treat indigestion and reduce inflammation.
Corn! Did you know that you can eat it raw?! It tastes just as good! Corn has fiber, many B-vitamins including B3 (aka niacin), B5, B6, and B9 (aka folate), and potassium. Other important nutrients include zeaxanthin and lutein; these nutrients act as antioxidants by protecting our eyes from oxidation (damage to cells). This in turn reduces our risk of cataracts and age-related macular degeneration.
Lemons! Eat them everyday by either having a glass of water with lemon juice, or putting them on your salads. The fragrant compound in the lemon peel is called limonene. It has been shown to inhibit cancer cell progression. Additionally, although lemons taste acidic, it has an alkalizing effect in our bodies. Once lemon juice has been metabolized and its nutrients (vitamins and minerals) are dissociated in the bloodstream, it helps raise the pH of body tissue, thus having an alkalizing effect.
Diseases can form easily in acidic bodies, so eating more alkalizing foods will protect us against diseases. They are rich in vitamin C and help fight against infections like colds. In addition, they dissolve gallstones and kidney stones! Super potent phytonutrients!
Let's see what yummy foods we can eat!
The recipes below are raw vegan, meaning it is not cooked and eaten in all its natural glory! When you eat raw, plant-based foods, the nutrients are fresh and more available for us to use. The enzymes are alive! Thus, boosting our digestion.
These recipes are so easy to make and take no time at all!
-juice 5 oranges, and 4 large mandarins
-3/4 pineapple cut into chunks
In a blender, combine citrus juice and pineapple chunks until smooth.
-2 yellow zucchinis, spiralized
-1/2 c cashews soaked for 3-4 hours
-1/3 c corn kernels (raw)
-left over zucchini from spiralizer
-handful of basil
-pinch of pink Himalayan salt
-1/3 -1/2 c water (based on how creamy you want it)
In a blender, combine all cream ingredients until smooth. Pour cream on top of the noodles, with any veggies you like. I topped it with yellow pepper, corn kernels and parsley.
Both recipes have heavenly flavors that will make your taste buds dance! There is a sweetness overload with the orange-pineapple juice. It's delicious being able to drink your vitamins and minerals naturally ;)
The "pasta" recipe is one of my favorites. The corn was so so sweet, and the different textures of food makes it so satisfying. The creamy sauce is so flavorful. The creaminess of cashews combined with the aromatic scent of basil, the sweetness of the corn mixed with the spiciness of the jalapeño was divine!! Give it a try and let me know what you think.
Next post we'll be learning about green foods! Thank you so much for reading :)
much love and peace,