Red
Yellow
Cook with Color
Summer Corn Chowder
Everyday Chef www.everydaychef.org
Baked Stuffed Apples
Blue
Green Kale & Coconut Salad
Sweet & Sour Brussels Sprouts
Squash & Bean Burgers
Orange
Green
Blueberry Thyme Zucchini Bread
Visit everydaychef.org About
Everyday Chef
Everyday Chef is a project of RAFFL (the Rutland Area Farm and Food Link). Everyday Chef seeks to inspire participants to cook and eat delicious, nutritious local foods while they’re in season.
Rutland Area Farm and Food Link www.rutlandfarmandfood.org
Eat the Rainbow brought to you by
Rutland Area Farm and Food Link
Eat Your Colors Blues
You already know you should eat your greens, but did you know you should eat all of the colors of the rainbow? Eating fresh produce in all shades ensures your body receives a wide mix of antioxidant rich nutrients called phytochemicals. Here are a few colorful, locally grown foods to try. Then find the recipes and cooking tips at everydaychef.org. Eat more: blueberries, beets, eggplant, potatoes, kale Why Blues & Purples?
& Purples
• Reduce risk of high blood pressure • Decrease likelihood of being overweight • Protect against free radicals Try these Everyday Chef recipes • Beet Burgers • Blueberry Thyme Zucchini Bread • Blueberry, Basil & Jalapeño Salsa Eat more: spinach, broccoli, Brussels sprouts, kale, zucchini, lettuce, leeks, chard, peas, beans, celery, herbs, cabbage
Greens
Why Greens? • Regulate blood sugar levels • Low in calories and carbs • Contain the most antioxidants, as well as Vitamin C, A & E Try these Everyday Chef recipes • Kale & Coconut Salad • Ramp & Potato Soup • Sweet & Sour Brussels Sprouts • Bean, Green & Grain Salad
Eat more: apples, tomatoes, red peppers, strawberries, watermelon, cranberries, rhubarb, red cabbage Why • Packed with antioxidants like lycopene, red foods can help fight Reds? cancer, heart disease, cataracts and other conditions
Reds
Try these • Baked stuffed apples Everyday • Strawberry & leek quesadillas Chef recipes • Strawberry rhubarb frozen yogurt Eat more: corn, summer squash, carrots, yellow peppers Why Yellows?
Try these Everyday Chef recipes
Yellows
• Contain lutein, which helps support eye health • Have high amount of Vitamin C • To maintain healthy skin, help wound healing, and build stronger bones • Stuffed Pattypan Squash • Summer Corn Chowder • Ratatouille
Eat more: pumpkin, winter squash, carrots, sweet potatoes
Oranges
Why Oranges?
• Contain Alpha carotene, which protects against cancer • Full of beta carotene, which the body converts to vitamin A and helps support the eyes
Try these Everyday Chef recipes
• Parsnip and Carrot Muffins • Anytime Vegetable Curry • Squash, Onion & Goat Cheese Pizza
Eat Your Colors Blues
You already know you should eat your greens, but did you know you should eat all of the colors of the rainbow? Eating fresh produce in all shades ensures your body receives a wide mix of antioxidant rich nutrients called phytochemicals. Here are a few colorful, locally grown foods to try. Then find the recipes and cooking tips at everydaychef.org. Eat more: blueberries, beets, eggplant, potatoes, kale Why Blues & Purples?
& Purples
• Reduce risk of high blood pressure • Decrease likelihood of being overweight • Protect against free radicals Try these Everyday Chef recipes • Beet Burgers • Blueberry Thyme Zucchini Bread • Blueberry, Basil & Jalapeño Salsa Eat more: spinach, broccoli, Brussels sprouts, kale, zucchini, lettuce, leeks, chard, peas, beans, celery, herbs, cabbage
Greens
Why Greens? • Regulate blood sugar levels • Low in calories and carbs • Contain the most antioxidants, as well as Vitamin C, A & E Try these Everyday Chef recipes • Kale & Coconut Salad • Ramp & Potato Soup • Sweet & Sour Brussels Sprouts • Bean, Green & Grain Salad
Eat more: apples, tomatoes, red peppers, strawberries, watermelon, cranberries, rhubarb, red cabbage Why • Packed with antioxidants like lycopene, red foods can help fight Reds? cancer, heart disease, cataracts and other conditions
Reds
Try these • Baked stuffed apples Everyday • Strawberry & leek quesadillas Chef recipes • Strawberry rhubarb frozen yogurt Eat more: corn, summer squash, carrots, yellow peppers Why Yellows?
Try these Everyday Chef recipes
Yellows
• Contain lutein, which helps support eye health • Have high amount of Vitamin C • To maintain healthy skin, help wound healing, and build stronger bones • Stuffed Pattypan Squash • Summer Corn Chowder • Ratatouille
Eat more: pumpkin, winter squash, carrots, sweet potatoes
Oranges
Why Oranges?
• Contain Alpha carotene, which protects against cancer • Full of beta carotene, which the body converts to vitamin A and helps support the eyes
Try these Everyday Chef recipes
• Parsnip and Carrot Muffins • Anytime Vegetable Curry • Squash, Onion & Goat Cheese Pizza
Red
Yellow
Cook with Color
Summer Corn Chowder
Everyday Chef www.everydaychef.org
Baked Stuffed Apples
Blue
Green Kale & Coconut Salad
Sweet & Sour Brussels Sprouts
Squash & Bean Burgers
Orange
Green
Blueberry Thyme Zucchini Bread
Visit everydaychef.org About
Everyday Chef
Everyday Chef is a project of RAFFL (the Rutland Area Farm and Food Link). Everyday Chef seeks to inspire participants to cook and eat delicious, nutritious local foods while they’re in season.
Rutland Area Farm and Food Link www.rutlandfarmandfood.org
Eat the Rainbow brought to you by
Rutland Area Farm and Food Link