The Rainbow Diet: Yellow Foods For a Zesty Taste and Better Digestion
The next colour we'll explore in eating the rainbow is yellow, a fresh, bright and lively colour that adds zip to any dish. Yellow foods can aid digestion, decrease inflammation and they're good for your eyes, too!
Yellow vegetables and fruits can all be eaten raw or cooked (with the exception of potato). Roasted corn, zucchini, squash, beets, peppers or pineapple could all be combined to make a delicious salad, eaten warm or cold.
Aside: One of my favourite summer dishes is a raw corn salad topped with fresh cilantro and a dressing made with coconut water, lime juice, blended cashews, garlic and a touch of curry. Most people I’ve served it to had never tried raw corn before and love it. I think it’s tastier than cooked.
Yellow Foods I Love
Vegetables: Rutabaga, sweet corn, golden beets, yellow peppers, yellow beans, yellow potatoes, yellow zucchini or summer squash and yellow winter squash
Fruits: Lemon, mango, papaya, pineapple, yellow apples, pear, melon
Extras: Mustard powder, saffron, yellow split peas and chick peas
Yellow foods contain limonoids, bromelain, lutein, zeaxanthin and vitamin C. These nutrients help decrease inflammation, assist the heart by reducing LDL cholesterol and help protect against breast, skin and stomach cancers. Lutein is also protective of the retina of the eye, helping with the prevention of cataracts and macular degeneration.
Bromelain is anti inflammatory and helps digestion. It’s often found in digestive enzyme supplements, but pineapple is an excellent source. Especially the middle core. Don’t pitch it, blend it in a smoothie or gnaw away at it until you reach the hard core.
For your daily dose of yellow, try this instant ice cream recipe that is a hit at any age. If you're feeling adventurous, add walnuts or almonds for some extra minerals and good fats, too.
Instant Banana, Mango and Pineapple Ice Cream
3 bananas, peeled and frozen for at least 1 hour
1/2 cup mango, cubed
1/2 cup pineapple, cubed
2 - 3 tbsp milk, coconut milk if you have it
Break up frozen banana and place in a food processor. Add mango and pineapple. Process adding milk until blended and creamy. Serve immediately.
How many colours of the rainbow have you eaten today?