The color of a vegetable gives a clue to what it contains. A plate with three or four colors is an easy way to cover a wide range of nutrients without counting anything.
What each color brings
Red tomatoes and peppers are rich in lycopene and vitamin C. Orange carrots and pumpkin provide beta-carotene, which the body turns into vitamin A. Dark green leaves such as spinach and wild greens bring folate, iron, calcium and vitamin K. Purple beetroot, eggplant and red cabbage contain anthocyanins, a family of antioxidants.
The Ikarian way
The island kitchen does this naturally. A summer soufiko combines green zucchini, purple eggplant, red tomatoes and yellow potatoes in one pot, all cooked in olive oil, which helps the body absorb fat-soluble vitamins.
Try adding one new color to your plate each day this week.
