As we all know, it is important to eat our greens. But according to Dorset's award-winning nutritionist Barbara Cox, it is just as important to eat our reds, oranges, yellows, blues and purples too.
For Barbara has just published her first book, Rainbow Recipes, which was inspired by the many health benefits of The Rainbow Diet, first published in 2008 by Chris Woollams. (see panel below)
In a nutshell, it's about eating as many differently coloured varieties of fruit and veg as possible to help keep us healthy and free from disease.
Barbara, founder of the healthy meal delivery company Nutrichef, is certainly a good ambassador for the cause. She is fresh-faced and fizzing with energy.
"I'm very excited about this book because it has been a long time coming. Chris and I have been discussing it since 2011."
It's only when Barbara sold her business earlier this year that she finally found the the time to complete the colourful cook book.
"Everybody can do this," she says. "I don't want people to think that cooking healthily is difficult because it's not. This is a no excuse cook book.
"After nearly 12 years at Nutrichef, I'd heard every excuse as to why people can't cook healthily - I can't find the right ingredients, it's too expensive, I don't have a blender - so I always had that in mind when making this book".
The recipes are based on Chris Woollams' extensive research about how to use food to "protect and correct" your body.
Barbara explains: "It is not a fad diet, it is based on a Mediterranean diet, it is also based on seasons, location and eating what's within the rainbow around you. We also take out all the nasties - which Nutrichef has always been about - wheat, diary, refined sugars, salt and hydrogenated fats."
Barbara who lives with her husband David and their two daughters in Poole, says she hope the book will inspire people.
"We want to show people some practical ways to incorporate the principles of The Rainbow Diet into their everyday meal planning.
"There is a little shopping list in the back because if you haven't got the basics you might be halfway through cooking and realise you don't have certain ingredients so it is worth having a good clear out and then restocking.
"But there is nothing in these recipes that would exclude any member of the family - no really strange ingredients. You can pick them up from any supermarket.
"There is also a section on portion control. When you portion good food properly it is reasonably priced. All of the recipes are nutritionally calculated and there are plenty of ideas of how to make a healthy living swap. Take out the bad stuff and replace it with something better.
She adds: "With Christmas around the corner this is a busy time of year so it is important to energise yourself with the right food. I want people to realise that food matters. Food is fuel. I want people to understand what is in their food."
Rainbow Recipes is currently available online through Cancer Active or bcnutrition.co.uk at £19.50. It will also be available in retail outlets next month.
PANEL
Chris Woollams is the CEO of the charity Cancer Active. Chris started researching how nutrition is linked to diseases after his daughter died of a brain tumour and subsequently wrote The Rainbow Diet.
His book is all about protecting and correcting your health. He explains how you can protect your body and if your body is not working so well, how to correct it with the right nutrition.
Here are a couple of recipes from the book to whet your appetite.
RECIPE
My watercress and potato cakes are a
perfect starter, side dish or as a main with
seasonal vegetables.
Featured ingredient: red radish
Radishes are a good source of vitamin C
(ascorbic acid) - the most important
vitamin for boosting immunity, while also
being vital for the formation of collagen (a protein necessary for strengthening our bones,
skin, hair and blood vessels). Radishes are a good source of various disease-fighting
phytonutrients including indoles, isothiocyanates and flavonoids; in fact, the red pigment
in red radishes is due to the presence of a particular type of flavonoid called anthocyanins.
Dinner
Ingredients:
150g watercress - chopped
200g potatoes - diced
1 small bunch chives - chopped
1 egg whisked
A pinch of paprika
A pinch of cumin
A pinch of pepper
A pinch of Himalayan crystal salt
For the radish salsa:
8 red radishes - sliced thinly
1 tomato - chopped
Few sprigs coriander - chopped
1 red chilli - chopped (optional)
A pinch of pepper
Method:
For the watercress potato cakes:
1. Boil the potatoes until soft, then drain
and set aside.
2. Preheat oven to 180°C.
3. In a bowl, mash the potato and add
the chopped watercress, chives and
seasoning. Add the egg and fully
combine.
4. Split evenly and make into 8 patties.
5. Place on a baking tray and bake for
20-25minutes.
For the red radish salsa:
1. Combine all ingredients and serve
with watercress potato cakes.
Nutritional analysis per 100g serving watercress cakes: Calories 59cals, Fat 1.4g
(saturated fat 0g), Total Carbs 8.2g (sugar 0.8g, fibre 1.7g), Protein 3.3g
Nutritional analysis per 200g serving Salsa: Calories 10cals, Fat 0.1g (saturated fat
0g), Total Carbs 1.8g (sugar 0.8g, fibre 0g), Protein 0.4g
CREAMY BROCCOLI SOUP
There’s loads of great research out about
the anti-cancer properties of the awesome
superfood, broccoli. We have broccoli at
least 2-3 times a week at our house. This
soup can be eaten hot or cold.
Featured ingredient: broccoli
Arguably the most healthful food on the
planet, this green or purple member of the
brassica family is an absolute powerhouse
of disease-fighting, free-radical-busting
phytonutrients. As well as providing us
with generous amounts of vitamins A, C
and E, broccoli also provides us with indoles, sulforaphane, thiocyanates, beta-carotene,
lutein, zea-xanthin and selenium. Broccoli contains the bioactive compound indole 3
carbinol. It is essential to anyone with hormone problems because it helps denatures
oestrogen and even modifies oestrogen receptor sites on cells. It is a powerful epigenetic
compound.
Nutritional analysis per 251g serving: Calories 84 cals, Fat 0.7g (saturated fat 0g),
Total Carbs 16g (sugar 3.5g, fibre 3.6g), Protein 3.5g
Ingredients:
2 heads of broccoli - chopped
2 red onions - chopped
100g potato - chopped
100g watercress - chopped
1 ½ litres yeast-free vegetable stock
100ml rice milk
A pinch of pepper
50g fresh parsley - chopped for garnish
Method:
1. Heat the oil and fry the onions in a
large saucepan.
2. Add the stock and bring to the boil.
3. Add the broccoli, potato, pepper and
boil for 15 minutes.
4. Bring off the heat and stir in the
watercress and rice milk.
5. Blend until smooth.
6
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