Eating Color

Rutland Area Farm and Food Link

About Everyday ChefEveryday Chef is a project of RAFFL (the

Rutland Area Farm and Food Link).

Everyday Chef seeks to inspire participants to cook and eat delicious, nutritious local foods

while they’re in season.

RutlAnd AReA FARm And Food link

www.rutlandfarmandfood.org

Everyday Chefwww.everydaychef.org

Eat the Rainbowbrought to you by

Cook with Color

Blueberry Thyme Zucchini Bread Kale & Coconut Salad

Baked Stuffed ApplesSummer Corn Chowder

Squash & Bean BurgersSweet & Sour Brussels Sprouts

Visit everydaychef.org

You already know you should eat your greens, but did you know you should eat all of the colors of the rainbow? Eating fresh produce in all shades ensures your body receives a wide mix of antioxidant rich nutrients called phytochemicals. Here are a few colorful, locally grown foods to try. Then find the recipes and cooking tips at everydaychef.org.

Yellows

Greens

• Reduce risk of high blood pressure• Decrease likelihood of being

overweight• Protect against free radicals

Purples

Why Blues & Purples?

Eat more: blueberries, beets, eggplant, potatoes, kale

Try these Everyday Chef recipes• Beet Burgers• Blueberry Thyme Zucchini Bread• Blueberry, Basil & Jalapeño Salsa

Eat more: spinach, broccoli, Brussels sprouts, kale, zucchini, lettuce, leeks, chard, peas, beans, celery, herbs, cabbage

• Regulate blood sugar levels• Low in calories and carbs• Contain the most antioxidants, as

well as Vitamin C, A & E

Why Greens?

Try these Everyday Chef recipes• Kale & Coconut Salad• Ramp & Potato Soup• Sweet & Sour Brussels Sprouts• Bean, Green & Grain Salad

• Packed with antioxidants like lycopene, red foods can help fight cancer, heart disease, cataracts and other conditions

Why Reds?

Eat more: apples, tomatoes, red peppers, strawberries, watermelon, cranberries, rhubarb, red cabbage

Try these Everyday Chef recipes

• Baked stuffed apples• Strawberry & leek quesadillas• Strawberry rhubarb frozen yogurt

• Contain lutein, which helps support eye health

• Have high amount of Vitamin C • To maintain healthy skin, help wound

healing, and build stronger bones

Why Yellows?

Eat more: corn, summer squash, carrots, yellow peppers

• Stuffed Pattypan Squash• Summer Corn Chowder• Ratatouille

Oranges

• Contain Alpha carotene, which protects against cancer

• Full of beta carotene, which the body converts to vitamin A and helps support the eyes

Why Oranges?

Eat more: pumpkin, winter squash, carrots, sweet potatoes

• Parsnip and Carrot Muffins• Anytime Vegetable Curry• Squash, Onion & Goat Cheese

Eat Your Colors