NATURE'S HEALING COLORS
ABOUND IN FRUITS, LEGUMES, VEGETABLES,
WHOLE GRAINS, and HEALTHY OILS.
The colors in whole foods are actually pigments
that come from a special class of chemicals
known as phytonutients.
When you eat foods of a
particular color, you access their
particular healing powers.

colorful cuisine
Brighten up your meals
with vibrant recipes

by Marcia Zimmerman, M.Ed., C.N.

7 Colors a Day
Scientists are just now beginning to understand the medicinal impacts of phytonutrients and why eating foods that contain them may be our greatest preventive tool against cancer, diabetes, heart disease, and obesity. But for centuries traditional healers have taught color-coded eating as essential for maintining health, vitality, and long life.

Buy Organic
Whenever possible, select organic produce. The increasing use of chemicals and pesticides since World War II to grow "better" foods has dramatically recduced the mineral content of commercially grown fruits and vegetables. Overall, calcium levels have dropped 29 percent, magnesium 21 percent, potassium 6 percent, and iron 32 percent. Pesticides and herbicides also appear to thwart the production of phenolics, the phytonutrients that are among the most important antioxidants for optimal health. Even worse, pesticides and herbicides leave toxic residues on foods.

Organic produce is increasingly the choice of consumers who want superior color, flavor, and nutrient content. While organic does cost a little more at the cash register, keep in mind that when you buy conventional produce you're paying three times. First, you pay at the register, Second, your tax dollars subsidize conventional farming, but not organic production. Third, you're paying to clean up the environment and untold health costs from environmental pollution that can result from conventional farming.

The Right Balance
The human body maintains an optimal pH of 7.4, and even a slight shift up or down has a dramatic effect on metabolism. To ensure optimal pH, the body has developed an efficient buffering system using agents derived from food and water. Fruits and vegetables range in their inherent pH factors, but it is the alkalizing minerals they contain that buffer acids in aminal foods, grains, and legumes.

People who eat primarily animal foods, highly processed foods, and/or foods laden with sugar and fat are in chronic acidosis because they're not getting the alkaline-buffering minerals of fruits and vegetables. The 7-color plan emphasizes fruits and vegetables, making it ideal for anyone experiencing the unpleasant symptoms of acid overload. Enjoy these recipes.

10 minutes prep time • Serves 2

• 2 tsp lemon-flavored olive oil
• 12 oz sea scallops
• Blood orange slices
• thyme sprigs, fresh

Per serving: (with sauce) 289 Calories, 29 g Protein, 8 g Carbohydrates, 1 g Fiber, 15 g Total fat (2 g sat, 11 g mono, 2 g poly), 275 mg Sodium, ***** Vitamin B12, *** Vitamin B3 (nicin), C, Selenium, ** Vitamin E, Magnesium, Phosphorus, * Vitamin A, B2 (riboflavin), B6, Folate, Potassium, Zinc

10 minutes prep time • Serves 8 (1/4 cup each)

• 2 Tbsp lemon zest
• 1/8 c. lemon juice
• 1 c. fresh sorrel leaves, stems removed
• 1/3 c. extra-virgin olive oil

Place all ingredients in a food processor and blend until smooth.

5 minutes prep time • Serves 1

• 1 c nut or rice milk
• 3/4 c unsweetened berry juice
• 1/2 banana
• 1/3 c blueberries
• 1/2 c vanilla whey protein powder (21 grams)

Mix all ingredients in a blender. Serve immediately.

Per serving: 309 Calories, 4 g Protein, 74 g Carbohydrates, 3 g Fiber, 1 g Total fat, 242 mg Sodium, *** C, Manganese, ** Vitamin B2 (riboflavin), B6, Calcium, Iron, Magnesium, Phosphorus, Potassium, * Vitamin B1 (thiamine), B3 (niacin), b12, Folate, Pantothenic acid, Selenium

10 minutes prep time • Serves 1

• 2 c baby spring greens or arugula
• 3 slices peeled and sliced orange halves
• 3 slices red or yellow apple halves
• 1 Tbsp dry roasted macadamia nuts, no salt added
• 1 Tbsp dried cranberries
• 1 Tbsp bottled fruit-flavored fat-free vinaigrette

Wash and towel dry salad greens. Top with fruit and nuts. Toss briefly with vinaigrette.

Per serving: 242 Calories, 2 g Protein, 46 g Carbohydrates, 7 g Fiber, 7 g Total fat(1 g sat, 5 g mono), 241 mg Sodium, *** Vitamin C, ** Folate, * Vitamin A, B1 (thiamine), B6, Calcium, Magnesium, Potassium

25 minutes prep time • Serves 4

• 3 Tbsp fat-free, low-sodium chicken broth
• 1 Tbsp arrowroot
• 1 tsp olive oil
• 1/3 c cashew nuts, raw
• Pinch red pepper flakes, dried
• 2 tsp sesame oil
• 1 c shitake mushrooms, fresh (rehydrate if using dried)
• 1/4 c scallions, green tops finely chopped and white bulbs coarsely choppped
• 1 tsp garlic, mashed or pressed
• 2 c broccoli, cut into small flowerets
• 2 c Chinese cabbage (bok choy), chopped
• 1/2 c red bell peppers, sliced into strips
• 1 Tbsp fish sauce

In a small bowl, combine 1 tablespoon of the broth with the arrowroot. Set aside. In a wok, heat olive oil over moderately high heat. Add cashews and cook, continuously stirring, until browned, 1 to 2 minutes. Transfer nuts to a medium bowl and add red pepper flakes.

In the wok, heat 1 teaspoon of the sesame oil. Add mushrooms and cook until golden brown, approximately 5 minutes. Transfer to a bowl with cashews and stir in scallion green tops.

Heat the remaining teaspoon of sesame oil in the wok. Add scallion bulbs and garlic. Cook for 30 seconds. Add broccoli and cook, stirring for 1 minute. Add cabbage and bell peppers. Cook until cabbage wilts, approximately 2 minutes.

Add remaining broth, broth and arrowroot mixture, and fish sauce. Heat through and serve.

Per serving: 150 Calories, 6 g Protein, 15 g Carbohydrates, 5 g Fiber, 9 g Total fat (2 g sat, 5 g mono, 2 g poly), 392 mg Sodium, *** C, ** Vitamin A, B3 (nicin). Folate, * Vitamin B12 (thiamin), B2 (riboflavin), B6, D, E, Pantothenic acid, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selemium, Zinc

45 minutes prep time • Serves 6

• 1/2 c pink lentils
• 1/2 tsp salt
• 1/4 c extra-virgin olive oil
• 1-1/4 c water
• 1 c couscous
• 1/2 c lemon juice
• 3 Tbsp red wine vinegar
• 2 garlic cloves, mashed into a paste
• 4 scallions,minced (or 1/2 a red onion)
• 2 c watercress, packed leaves
• 1/2 c cherry tomatoes, cut into halves
• 1/2 c olives, diced
• 1/4 tsp black pepper, freshly ground
• 1/2 c feta cheese with basil and sun-dried tomatoes, crumbled

Place lentils in a medium saucepan. Add enough water to cover by 2 inches. Bring water to a boil, add half the salt (1/4 teaspoon) and 1 tablespoon of olive oil. Reduce heat and simmer until lentils are tender, approximately 40 to 45 minutes. Drain, rinse under cold water, and place in a mixing bowl.

To prepare couscous, bring 1-1/4 cups of water and remaining salt to a boil. Stir in couscous, remove from heat, and cover tightly. Let stand until couscous has absorbed the water, approximately 10 minutes. Fluff with a fork and combine with lentils.

Mix lemon juice, vinegar, remaining oil and garlic. Pour over lentils and couscous. Mix well. Cover and chill.

Arrange a bed of the watercress mixture on a salad plate. Place 1 cup of the lentil and couscous mixture over the greens. Sprinkle feta cheese on top.

Per serving: 303 Calories, 10 g Protein, 36 g Carbohydrates, 5 g Fiber, 13 g Total fat (3 g sat, 9 g mono, 1 g poly), 361 mg Sodium, ** C, * Vitamin A, B13 (thiamine), B2 (riboflavin), B3 (niacin), Vitamin B12 (thiamin), E, Folate, Calcium, Iron, Phosphorus

Copyright©, 2001 by The Zimmerman Group, Inc. All rights reserved. Except as permitted under the Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher.

No part of this article may be used for the promotion of product or services without the express written consent of the author. The information in this article is intended for educational purposes only. It is not intended to replace the advice of a health care provider. Nor is it to be used to diagnose, treat or cure any condition.