National Nutrition Month 2011: Purple and Orange

Foods with a blueish purple tone are full of anthocyanins (heart healthy antioxidants)that work to support a healthy heart and blood pressure. They have also been shown to aid memory, combat aging and fight off urinary tract infections. Common blue/purple foods that you might want to reintroduce back into your diet include blueberries, pomegranates, plums, prunes, grapes and eggplant.

Foods with an orange hue are rich in vitamin C and vitamin A, key nutrients that aid vision, immune health, and skin and bone health. Common orange foods to bring back into your meal plan are oranges, honeydew melon, sweet potatoes, carrots and tangerines.

Below are a few off the beaten track purple and orange food items with recipes for ways to incorporate them into your meal plan and try something new and exciting!

Figs(1 medium fig has 37 calories, 116 mg of potassium and 1.4 g of fiber)
Curried Pineapple and Fig Salsa

Purple Cauliflower(1 cup of cauliflower has 25 calories, 77% of your daily vitamin C, 303 mg of potassium and 2.5 g fiber)
Roasted Colored Cauliflower

Purple Artichoke(1 medium artichoke has 60 calories, 4.19 g protein, 6.9 g fiber, 25% of your vitamin C and 474 mg potassium)
Scampi Stuffed Wild Purple Artichoke

Mango(1 cup of sliced mango has 107 calories, 257 mg potassium, 25% of your vitamin A, 76% of your vitamin C and 3 g of fiber)
Spiced Eggplant & Lentil Salad with Mango

Pumpkin(1 cup of pumpkin has 30 calories, 171% of your vitamin A, 17% of your vitamin C and 394 mg potassium)
Pumpkin Chili

Apricot(1 apricot has only 17 calories and 13% of your vitamin A)
Apricot Salsa

Jessica Hummel, Nutrition Counselor