Eating the RM Rainbow

What Does Each Color Bring to the Table?

3. Serve drink over ice. Garnish with a lime wheel and mint sprig.

Recipe Yields: ¼ cup of fruit FOR FLEX™ PATIENTS Add 1.5 oz. of vodka.

Orange & Yellow

DIRECTIONS

1. Preheat oven to 350°F.

2. Mix all dry ingredients for the crust together. Slowly add the wet ingredients (minus the water) to the dry to create a “dough-like” ball. If needed, add water in, about 1 Tbsp at a time.

3. Spray a ramekin dish with zero-calorie nonstick cooking spray.

Mini Berry “Cobbler”

Recipe Yields: 1 cup of fruit, 1 oz. of protein

INGREDIENTS

• 1 cup berries of choice (strawberries, raspberries, blueberries, or blackberries)

• 2 tsp Swerve® Sugar

Substitute

• ½ tsp cinnamon

CRUST INGREDIENTS

• 1 RM Thick and Creamy Vanilla Protein Shake*

• ½ tsp Swerve® sugar substitute

• ½ tsp baking powder

• ¼ tsp cinnamon

• 1 egg white

• 1 tsp vanilla extract

• Water, as needed

4. Roll out the dough and line the ramekin dish (bottom and sides) Set aside.

5. Heat berry filling ingredients together on low to medium heat for about 10 mins., stirring occasionally.

6. Fill crust in ramekin with the filling mixture. Fold edges of dough over slightly to hold . Bake for 12 mins.

FOR FLEX™ PATIENTS

Top with pecans (4 nuts).

*Available online or in all Red Mountain Weight Loss® locations.

Lemons and oranges are rich in vitamin C and carotenoids. Some carotenoids (like beta-carotene) convert to vitamin A within the body, promoting healthy vision and cell growth.

Fruits and vegetables are a great way to boost your health. But how can we be sure we’re getting all the nutrients our bodies need? You may be tempted only to eat foods your family members like, but the truth is our bodies thrive on a rainbow of nutrients.

Plants contain different pigments (or phytonutrients), which give them their color. And each color indicates an abundance of specific nutrients and health benefits. Try choosing fruits and vegetables from a variety of different color palettes to help ensure you are getting a diversity of nutrients.

Red

Lycopene is responsible for the red and pink colors in grapefruit, tomatoes, and strawberries. This powerful antioxidant offers sun protection, improved heart health, and a lower risk of certain types of cancer.

Green

Asparagus and spinach are rich in vitamin K, essential for blood and bone health. Cruciferous vegetables, like cabbage and broccoli, can enhance immune function, while dark leafy greens like kale may improve mood.

Blue & Purple

Berries contain bioactive phytochemicals that work to repair damage from oxidative stress and inflammation. They also may support cognition, reduce the risk of cancer and heart disease, and decrease inflammation.

White & Brown

Cauliflower, onions, and mushrooms aren’t as vibrant as other foods but are still good for you. White and brown produce are heart-healthy and can protect against certain types of cancers and keep bones strong.