Eat the Rainbow: Spring Edition 

Welcome to this month’s newsletter! With springtime comes renewal—and what a better time to refresh your plate with colorful, nutrient-dense foods!

“Every day is a renewal, every morning the daily miracle. This joy you feel is life.” — Gertrude Stein

What does it mean to "eat the rainbow"?

Eating a variety of colorful fruits and vegetables is one of the simplest and most effective ways to support overall health and wellness. Each color represents different phytonutrients, or plant compounds that offer distinct health benefits. For example, red produce like tomatoes, strawberries, and grapefruit are rich in lycopene, which support vision, reduces pain, and strengthens bones. Orange and yellow foods like carrots and bell peppers are high in beta-carotene, essential for vision, immune and brain function. Greens like spinach, asparagus, and broccoli provide lutein, which improves immunity and is good for eye health. Blue and purple fruits like blueberries contain anthocyanins that support brain health, reduce inflammation, and provide protection against cardiovascular diseases. White and tan vegetables and grains like hemp, potatoes, and oats contain fiber and complex sugars that can improve gut health, immunity, and insulin sensitivity. By eating the rainbow, we ensure a broad intake of essential vitamins, minerals, and antioxidants that work together to protect and nourish the body!

What are phytochemicals or “phytonutrients”?

Phytochemicals are natural compounds found in plant foods that help protect the plant—and can benefit our health, too. They’re present in a wide variety of foods, including fruits, vegetables, whole grains, nuts, and herbs. Researchers have identified thousands of different phytochemicals, including carotenoids, polyphenols, phytosterols, and dietary fibers. These compounds have powerful antioxidant effects and may also offer antimicrobial, anti-inflammatory, antiviral, and immune-boosting benefits. Some phytochemicals even play a role in regulating genes, supporting cell communication, and reducing the risk of certain cancers, such as lung and prostate cancer.

https://pmc.ncbi.nlm.nih.gov/articles/PMC9862941/

Seasonal Spotlight!

Asparagus
Asparagus is rich in folate, fiber, and antioxidants that support immunity and eye health and also act as a prebiotic!
Prep Tip: Snap off the woody ends (they naturally break where tender starts)
Easy Cooking Ideas:
1. Toss with olive oil, salt, and garlic
2. Roast at 400°F for 12–15 minutes
3. Add chopped spears to omelets, pasta, or grain bowls

Strawberries
Packed with vitamin C and polyphenols for vision and skin health as well as strengthens bones!
Prep Tip: Rinse just before eating and remove stems with a paring knife or straw
Easy Serving Ideas:
1. Slice over yogurt or oatmeal
2. Add to salads with spinach and balsamic drizzle

Seasonal Recipe Spotlight

So many vegetables are in season, including asparagus and strawberries, and so many more! Check out your local Farmer’s Market for an abundant selection of fresh produce

Food Geeks has a great site with seasonal produce and recipes for each crop.  You can change your season at the bottom; anticipate what’s ripening in the months ahead!                                                            

Seasonal Recipes:

Cream of Asparagus Soup

Try this delicious asparagus dinner recipe!

Strawberry Crisp

Try this yummy strawberry dessert recipe!