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November 11, 2007
Color it Healthy!
So you've been trying to eat a more colorful plate including all the different colors of fruits and vegetables to get all the vitamins and minerals you need...right? Well, white and black foods usually get overlooked because they're not BRIGHT colors. Black-colored foods are a signal of health in some parts of the world, and it may be the next big nutrition trend in this country. Often foods are black -- or deeply hued -- because of natural plant pigments called anthocyanins that do much more than provide the color.
Derived from the Greek words for "plant" and "blue," anthocyanins are what make blueberries blue, cherries red and blackberries black (or almost black). Typically the darker the color, the more anthocyanins are inside.
Foods to Choose:
*Black beans: These dark, dense beans contain more antioxidants (including anthocyanins) than any other bean. No surprise, white beans contain the least amount. Add them to chili, soups and salads.
*Black rice: This whole-grain rice contains more fiber and nutrients compared to white rice. Some varieties look purple when cooked.
*Black soybeans: High in protein, fiber and anthocyanins, black soybeans may be better at lowering cholesterol levels than yellow soybeans, according to Japanese researchers.
*Black vinegar: Available in Asian markets, this dark vinegar is typically made from brown rice. It's similar to balsamic, but the aging gives it a woodsy and smoky flavor.
*Blackberries: These deeply hued berries are higher in antioxidants than any other fruit.
*Nigella seeds: Staples in Indian and Middle Eastern cuisine, these tiny jet-black seeds have a nutty, peppery flavor. Also called black onion seeds, they're used as a seasoning for vegetables, beans and bread (including naan). They can be found at ethnic markets and the Spice House.
*Black mushrooms: Aromatic and rich in flavor, black mushrooms include shiitake, wood ear and black trumpet. Dried versions are easily found in Asian markets.
Posted by Lisa at November 11, 2007 9:45 AM
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