News and Notes from The Johnson Center
Purple and Blue are So Good For You
JCCHD | Wed, September 04, 2013 | [Family and Food]
Blue and purple foods are rich in flavor, and a great addition to any meal. Surprisingly, they’re often overlooked—they only make up 3% of fruit and vegetables consumed in the United States. [1] Can you even name 10 purple/ blue fruit and vegetables? (No cheating.)
Here are a few you likely know: eggplant, blueberries, plums, grapes, blackberries, purple cabbage, rhubarb, bilberries, purple potatoes, and figs. And some fun and exotic options (beloved by foodies) you might not have heard of:
Purple Belgian endive is similar to radicchio. It is light and crispy with a bitter aftertaste. You can reduce the bitterness by removing the bottom core. It is commonly pulled apart and added to salads. Individual leaves can also be topped or dipped. Purple Belgian endive is often paired with apples, pears, beets, pine nuts, and vinaigrette dressings.
Kohlrabi is interesting-looking vegetable. The name is German for “cabbage turnip,” which is indicative of its flavor. It is very nutritious. One cup has 139% of the daily value of vitamin C and 19% of fiber. [2] And one cup of sliced Kohlrabi is only 34 calories. It makes tasty fries and pie filling.
Black currants are making a comeback. In 1911, they were banned for a bacterium they carried that threatened the United States lumber industry. Foodies and nutritionists alike are glad to see them again. Black currants have 4 times more vitamin C than oranges, and double the amount of antioxidants in blueberries. [3]
Purple and Blue Nutritional Value
Purple and blue foods contain fiber, vitamin C, vitamin A, beta-carotene, B-vitamins, and a variety of minerals. They also contain several important phytochemicals (the ingredients that produce color in fruits and vegetables). These pigments also have antioxidant properties, such as the ability to eliminate cancer-causing free radicals in the body, and other unique health benefits. Below is a description of a few that are found in purple/ blue fruits and vegetables.
• Indoles are found in cruciferous vegetables like purple cauliflower, turnips, and purple cabbage. Research suggests that indoles (specifically indole-3-carbinol) inhibit abnormal development and growth in cancer cells. [4] Likewise, it is known to inhibit abnormal white cell growth caused by autoimmune diseases such as lupus. [5]
• Ellagic Acid helps relieve the symptoms of ulcers by enhancing the stomach’s natural defenses and inhibiting mechanisms that cause inflammation. [6] It also reduces cholesterol and plaque buildup in arteries, lowering the risk of heart disease. [7] Blackberries and grapes are high in ellagic acid.
• Anthocyanins are a well studied phytochemical. Well known health benefits include weight control, allergy relief, glucose-level maintenance in the blood, and lowered cholesterol. [8] Anthocyanins are found in bilberries, blackberries, and black currants.
Here is a functional, tasty concoction with medicinal properties. Try it when you’re feeling nauseous or bloated.
Wind Cheater from http://www.blackcurrantfoundation.co.uk
Ingredients:
• ⅓ c Fresh of Thawed blackcurrants
• ¾ c chilled fennel tea*
• 2 tsp raw honey
*Made with 1 c hot water and 2 tsp fennel seeds, brewed for 10 minutes and then sieved
Directions:
Press the blackcurrants through a sieve, discarding the pulp that’s left behind. Stir the blackcurrant juice you have made into the fennel tea, and add the honey.
Lentil Endive Tacos modified from http://www.brit.co
Ingredients:
• 1 c dry lentils
• 1 tbsp olive oil
• 1/2 medium yellow onion, diced
• 2 garlic cloves, diced
• 1 tbsp chili powder
• 2 tsp cumin
• 2 tsp smoked paprika
• Pinch of cayenne (optional)
• Salt, to taste
• 2 1/2 c vegetable broth
• 2 heads purple endive, leaves separated
• 1 c non dairy sour cream
• 1 canned adobo chili, diced, plus two tsp adobo sauce (optional)
• Diced tomato
• Diced avocado
• Shredded cheese alternative
Directions:
Cooking the Lentils:
1. Spread the lentils on a plate and sort out any pebbles or damaged lentils. Rinse in cold water and set aside.
2. Heat olive oil over medium heat in a large sauté pan and add onion. Cook until slightly translucent and add garlic. Cook 60 seconds longer.
3. Add spices and lentils and cook another minute or two. Add broth and bring to a boil. Cover and reduce heat.
a. Make chipotle sour cream by combining diced chili, sauce, and sour cream. Refrigerate until ready to use.
4. Simmer for about 35-40 minutes, or until lentils are cooked to your liking. Remove lid, and cook a few minutes longer until most of the water evaporates.
Assemble Tacos:
Spoon lentils into endive leaves and top with tomatoes, avocado, cheese, and sour cream.
Article Resources
1 http://www.naturemade.com/resource-center/articles-and-videos/general-health-and-well-being/the-colors-that-make-up-your-diet-blue-purple
2 http://ndb.nal.usda.gov/ndb/foods/show/2976?qlookup=11241&max=25&man=&lfacet=&new=1
3 http://news.cornell.edu/stories/2006/07/welcome-back-black-currants-forbidden-fruit-making-ny-comeback
4 http://www.webmd.com/vitamins-supplements/ingredientmono-1027-INDOLE-3-CARBINOL.aspx?activeIngredientId=1027&activeIngredientName=INDOLE-3-CARBINOL
5 http://www.ncbi.nlm.nih.gov/pubmed/19278904
6 http://www.ncbi.nlm.nih.gov/pubmed/21644797
7 http://www.ncbi.nlm.nih.gov/pubmed/21480623
8 http://lpi.oregonstate.edu/ss01/anthocyanin.html
