Eating a variety of colorful foods can be fun for kids and adults alike. While purple foods may be less plentiful than other colors, they offer unique nutrients. The purple color in foods comes from plant chemicals called anthocyanins, which have antioxidant properties that may benefit health. Below are some examples of these nutritious purple foods.
1. Blueberries. While the outer color may be blue, the inside of blueberries is a vibrant purple. These berries also provide fiber, vitamin C, vitamin K and manganese. They make a tasty addition to smoothies, oatmeal, baked goods, and yogurt.
2. Forbidden rice. Also known as “black rice,” this whole grain has a deep purple color. It has similar nutrients to brown rice, plus a nutty flavor that works well with stir-fry and curry dishes.
3. Purple cabbage. Often called “red cabbage,” this cruciferous vegetable belongs to the same family as broccoli and kale. It is rich in vitamins A, C and K, and can add a colorful crunch to salads or tacos.
4. Purple cauliflower. This colorful alternative to the common white version is rich in fiber, folate, and vitamin B6. You can puree it for soup or cauliflower mash, or roast it for a side dish.
5. Purple sweet potatoes. These starchy root vegetables have a vibrant flesh with either white or purple skins. They are a source of vitamin C, potassium, and manganese, which can aid in blood pressure control and immune function. Try them in dishes such as hash, casseroles, and enchiladas.
6. Red grapes. This fruit contains resveratrol, a polyphenol rich in antioxidants. Grapes make a refreshing addition to snack plates and boards.
Information gathered & adapted from:
https://blog.myfitnesspal.com/7-purple-foods-bursting-with-anthocyanin-benefits/
Blueberry Chia Pudding
Servings: 2
Ingredients
4 tablespoons chia seeds
1 cup almond milk
1 teaspoon vanilla
1/2 teaspoon cinnamon
1 cup blueberries
1/2 cup whole rolled oats
1/4 cup walnuts
A few slices of banana
Preparation
1.Mix the chia seeds, almond milk, vanilla, and cinnamon together in a small bowl. Stir in blueberries and rest the mixture in refrigerator overnight.
2.In the morning, layer the chia mixture with oats and nuts and top off with some fresh berries and banana.
Serving Size: 1/2 recipe
Nutrition Information per Serving: 21 grams total fat, 2 grams of saturated fat, 40.6 grams carbohydrate, 16 grams fiber, 12 grams protein, 90 milligrams sodium, 10 grams sugar
Recipe adapted from:
https://cookeatshare.com/recipes/blueberry-chia-pudding-777165
