Color Yourself Healthy
Jennifer McDaniel, MS, RD, CSSD, LD
mcdanielnutrition@gmail.com
Every March we celebrate National Nutrition Month. This year's theme is "color," and the
American Dietetic Association encourages us to add more color to our diet by increasing
bright fruits and vegetables...(not by eating more fruit loops or adding sprinkles to ice
cream..!). The color in fruits and vegetables comes from unique antioxidants or plant
nutrients that protect our health from disease. One of the simplest ways to increase color in
our diet is to dress up the everyday salad. "Lettuce" us push that iceberg aside and show
you some ways to improve your salad's nutritional grade with colorful ingredient ideas.
Color it Healthy
For starters, here's a rainbow of colorful foods:
Red: Tomatoes, strawberries, red grapes, raspberries, red bell peppers, sun-‐dried
tomatoes, pomegranate seeds, dried cherries or cranberries;
Orange: Dried apricots, carrots, mandarin oranges, papaya, mango, orange bell peppers,
sweet potato;
Green: Broccoli, lettuce (the darker the more nutritious: aka spinach), chives, peas, kiwi
fruit, green peppers, green olives, dammed, sugar snap peas. When considering green
plant foods you might also think about adding herbs for flavor and color. Some
possibilities include: basil, dill, mint, oregano, parsley, rosemary;
White: Cabbage, cauliflower, onions, garlic, scallions, leeks, hearts of palm, mushrooms;
Purple/Blue: Blueberries, blackberries, red cabbage, raisins;
Yellow/brown: Corn, yellow peppers, artichoke hearts, yellow bell peppers
Some Like It Hot
Usually our salads are prepared and eaten cold. For variety, try sautéing onions, broccoli,
peppers, artichoke hearts (a variety of vegetables) in balsamic vinegar, olive oil, and some fresh
squeezed orange juice. Pile these sautéed veggies on your lettuce (use spinach for more
nutrients). Toss it all up, and you have created a warm and delicious salad. If you like cheese on
your salad, the salad with cooked veggies will allow you to use less cheese, decreasing overall
calories. Plus, you do not have to add salad dressing!
The Spinner: One of My Favorite Kitchen Helpers
The easiest and quickest way to dry salad greens is in a salad spinner. A salad spinner uses a
spinning force to remove water from freshly washed salad greens and herbs. Your wet greens are
placed in a colander like basket that fits in a larger outer bowl. The bowl is covered with a lid that
has a operated handle, pull-‐cord or knob that you pump to turn the inner basket and spin the
water off into the outer bowl.
Pack greens lightly to avoid overcrowding and bruising them. After spinning, pat off any
remaining moisture with clean paper towels. I use the salad bowl for practically any vegetable or
fruit that needs to be washed and dried before stored.
Salad: The 5 Food Group Meal
The salad can contain other food groups than the vegetable group. For a complete meal
containing all food groups, here are some suggestions:
Protein: Flaked tuna, chicken breast, turkey breast, salmon, hard-‐boiled eggs, marinated tofu,
veggie burgers;
Healthy fats: Avocado, nuts (toast them for additional flavor), olive oil, flaxseed, olives,
sunflower or pumpkin seeds;
Dairy: Cheese or soy cheese;
Fruits: Dried blueberries, cherries, cranberries, mandarin oranges, strawberries, or sliced grapes;
Grains: Cooked grains such as bulgur wheat, couscous, whole-‐wheat pasta or whole-‐wheat
croutons (see recipe).
WHOLE-‐WHEAT CROUTONS
Ingredients:
Whole grain bread
Olive oil OR olive oil-‐flavored/garlic-‐flavored cooking spray
1. Preheat oven to 350 degrees F.
If using olive oil: Lightly brush top side of bread with olive oil. Cut into 1/2-‐inch cubes and
spread in a single layer on an ungreased baking sheet.
If using a cooking spray: Cut bread into 1/2-‐inch cubes and spread in a single layer on an
ungreased baking sheet. Spray bread cubes lightly with an olive oil-‐flavored or garlic-‐
flavored cooking spray.
2. Bake on the middle shelf of the oven for 10 minutes or until browned and crisp.
3. Enjoy! These taste best if eaten the same day they're made.