A saying commonly associated with the juicy artificially produced Rowntree sweets, ‘Eat The Rainbow’ will strike a cord in anybody born from the 60’s upwards. Even I, a 90’s baby get tingles down my spine just thinking about the insulin spiking treats!
However, today I want to talk less about the artificially produced sweets and more about the real food coloured naturally.
Natural fruit and vegetables all organically come in a vast array of colours, each associated with different minerals and vitamins. In fact it’s these minerals which in some cases make up the colouring of the fruit itself. Why restrict yourself to a monochrome life?
Not only does having a plate bursting with fresh colours look great, but the bountiful amount of vitamins your body will be receiving will leave you feeling as if you’ve just found that lucky pot of gold!
It’s crucial to get as many vitamins and minerals in your body in order to live! They affect growth, development, immunity, blood, oxygenation, repair, sleep, hair, skin, nails, heart, liver and everything you can think of in the body!
Living with a mono-diet means you’re missing out on so any nutrients, making you more susceptible to illness, cancer, and broken bones.
So let’s wake up those tired mono eyes and introduce you to a new way of thinking about food.
Red - Comprising of fruits and vegetables such as juicy tomatoes, quintessential strawberries, ruby red cherries, and addictive watermelon.
All of these rouge foods contain the powerful antioxidants lycopene and anthocyanin, doing everything from fighting heart disease, prostate cancer, to decreasing the risk of stroke and macular degeneration(the leading cause of blindness in people aged 60 and older)
Orange - This beta-carotene rich group consists of eye sight boosting carrots, sweet mangos, the ever popular sweet potato and the golden carriage of a pumpkin.
All orange carotenoids convert in the body to vitamin A, a nutrient integral for vision and immunity. With the presence of the vision vitamin, these bright veggies can protect our eyes from cataracts and damage from ageing.
Yellow (Yellow)- Vitamin C produce such as zesty lemons and apricots.
These sun drenched fruits are bursting in vitamin C, a potent antioxidant known for preventing cancer, in particular lung, oesophagus and stomach.
Green - A colour group made up of lushes rich leafy greens such as spinach and kale, the famous mini tree broccoli and Asian veggie bok choy.
These plants are naturally coloured by the pigment chlorophyll, containing an enzyme called isothiocyanate which is a powerful detoxifier of the liver, assisting in removing potential carcinogenic baddies from our bodies.
Blue / Purple - This heart healthy antioxidant bursting bunch consist of blueberries, beetroot, aubergine, plums and blackberries.
These darker coloured fruit/vegetables contain almost more nutrients than any other colour associated foods. In fact, the darker the blue hue, the higher the phytochemical concentration. According to data from the well respected National Health and Nutrition Examination Survey (NHANES), people who eat purple/blue food have a reduced risk of heart disease, diabetes and metabolic syndrome, which is a precursor for Type 2 Diabetes. Plus they have lower blood pressure and smaller waist circumferences.
So why not experiment with more veggies/fruits than you normally would, go to the farmers market and buy a pumpkin, go get those cherries as an after school treat for your kids instead of the uninspiring normal treat, get that kohlrabi that you wouldn't normally get because you’re too scared!
Eating this vast array of veggies protects you and your loved ones from countless harmful ailments. Now for the fun stuff, I want to give you a replacement recipe for missing out on the Rowntree sweets!
I’d like to introduce you to my Spectrum Macaroons. Bright in colour, loaded with different vitamins, minerals, antioxidants, anti-inflammatory goodness and just about everything good under the rainbow!
Makes 16 Ingredients:
1 tbsp of honey
100g of almond meal
2 egg whites
2 tsp Change Chai Organic Matcha Chai 2 tsp Beetroot powder
2 tsp Turmeric
2 egg whites
1 drop of lemon juice
2 tbsp of coconut sugar 3 tbsp of water
100g of roasted cashew 50ml coconut milk
2 tbsp of cacao powder
1) Heat the oven to 170°c, place the baking tray inside the oven
2) Combine the honey, almond meal and egg whites from the paste mixture, once thoroughly combined split into 3
3) In each portion of the paste mixture add the colouring agent of your choice, Beetroot powder in one, turmeric in the other and Matcha Chai in the last. Combine thoroughly.
4) Now its time to make the sugar syrup, heat the ingredients in a pan until the sugar starts to thicken, be sure not to burn the sugar. Keep on a low heat and stir when needed.
5) Meanwhile beat the egg whites and lemon juice until soft peaks are formed.
6) Once the sugar syrup is thickened, pour into the meringue mixture and beat until well combined. The egg mixtures will turn a golden brown at this point.
7) Now split the egg mixture into 3 and mix with each individual paste so you have 3 separate meringue mixtures.
8) Remove the baking tray from the oven, and carefully spoon or use a pipping bag to place the individual macaroons on to the baking tray.
9) Once all the mixture is on the baking tray, place in the oven for 8 minutes.
10) Meanwhile, make the cashew filling.
11) Blend the cashew nuts until an oily smooth, butter like mixture has formed. Add the milk and cacao and continue blending until desired consistency is formed.
12) When the macaroons are finished cooking take them out of the oven and let them cool, then smother in the filling mixture and stack so each macaroon has a bottom and a top of meringue.
And voila! Now enjoy with a cup of tea and see how long they can last!