Eating the Rainbow with Corn Salad

Today is a landmark day! We’re adding a new member to our Super Healthy Kids family! Natalie is at the hospital right now having her third baby!!  I can’t wait to meet him! While I wait, I’ll be happy to be stuck in my kitchen chopping up veggies and thinking about holding that baby!

Yesterday, I did a ton of veggie chopping for our holiday spread.  No meal is complete around here with a variety of color!  Eating all the colors of the rainbow ensures that your kids get all the vitamins, minerals, phytochemicals, antioxidants, and nutrients to grow and thrive.   Each color has a different purpose.

  • Red=beets, bell peppers, red apples, cherries, tomatoes, strawberries etc.  Strong in the phytonutrient lycopene and Anthocyanin, vitamins A and C. Known for controlling high blood pressure, reducing risk of cancer, and reducing risk of Alzheimers.
  • Dark Green/Green=Kale, Spinach, leafy greens, broccoli, Honeydew, peas, kiwi, collard greens, swiss chard,  Strong in Lutein and Indoles also fiber, potassium, folic acid and some B vitamins. Known for maintaining good vision, reducing risk of tumor growth in cancer patients.
  • Yellow/orange=Carrots, sweet potatoes, pumpkin, apricots, oranges, grapefuruit, pears, pineapple.  Known for being high in Beta-carotene and bioflavonoids, fiber and vitamin A.  Benefits are boosts immunity, reduce heart attack risk, maintain strong bones and teeth, better skin.
  • Blue/Purple=Blueberries, blackberries, grapes, raisins, plums. High in Anthocyanin and phenolics.  Benefits are reduction of age related memory loss, controlling blood pressure, slowing the effects of aging (I like that one).
  • White=Garlic, potatoes, onions. High in allicin, fiber, potassium. Benefits are lowering cholesterol, reduces spread of cancer.

Armed with a desire to make a spread with all the colors (minus white)- I made this corn salad for our Fourth of July lunch-

(recipe below)

Talk to your kids about the benefits of each eating different colors in their diet, and see how many you can get today!

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Related posts: Rainbow Wraps/ Rainbow Oatmeal Bar/

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