EAT YOUR COLORS FOR GOOD HEALTH SEPTEMBER 1, 2004 Susan Noble Family and Consumer Science Extension Agent

The fashions for fall are full of color. Vibrant blues, burgundies, pinks, and oranges share center stage. No beige is allowed on this fashion scene.

Take a fashion step forward and be a real "fashion plate" by applying the colors of fashion to your plate. That's right - your plate. Dressing your plate with bright colors is an essential part of being the model of good health. Color in food is a source of phytochemicals that are important to good health.

Phytochemicals are substances found in plants, typically in the pigments that give color to fruits and vegetables. Phytochemicals differ from vitamins and minerals in that they have no known nutritive value. However, they do perform jobs such as preventing oxidation or deactivating certain hormones. These functions may prevent cancer, heart disease, and eye disease.

The phytochemicals found in purple-blue foods may even help improve one's memory. I'm putting these foods on the top of my grocery list.

The best way to get phytochemicals is to eat your fruits and vegetables . . . just like Mom told you to do. And the darker the color of the fruit or vegetable the better. For example, spinach and dark green lettuces have more phytochemicals than pale green iceberg lettuce.

To include more color in your diet, try these tips:

• add fresh or canned fruit to your morning cereal or oatmeal
• mix veggies such as peppers, mushrooms, tomatoes, and onions into your scrambled eggs
• top hot grits with diced fresh tomatoes
• substitute sliced bananas for the jelly in your pb&j sandwich
• add lettuce to your sandwiches
• try a side salad instead of fries for your lunch on the run
• sneak spinach or grated carrots into your lasagna (see recipe section)
• get in the habit of having a fruit or vegetable salad with your meals
• and, of course, check out the following recipes

Don't worry about color rules when dressing your plate. In the dietary world, there are no color clashes. Blue does go with orange - just try mandarin oranges with blueberries. Green and red may be opposites on the color wheel, but sauté green and red peppers together for a side dish, and you'll find that opposites attract with great results.

This dish is super easy to make, because the noodles go in dry and cook during baking.

Preheat oven to 375°. In large nonstick skillet, brown ground beef over medium heat for 8 to 10 minutes or till no longer pink. Pour off drippings. Season with salt; add spaghetti sauce, tomatoes, and red pepper, stirring to combine. Set aside.

Meanwhile in medium bowl, combine ricotta, spinach, Parmesan cheese, and egg.

Spread 2 cups beef sauce over bottom of 13- x 9-inch baking dish coated with cooking spray. Arrange 5 noodles in a single layer over the sauce, completely covering bottom of the dish; press noodles into sauce. Spread entire ricotta mixture over top of noodles; sprinkle with 1 cup mozzarella cheese and top with 2 cups beef sauce. Arrange remaining noodles in single layer on top; press lightly into sauce. Top with remaining beef sauce.

Bake at 375° for 45 minutes or till noodles are tender. Remove casserole from oven and sprinkle remaining mozzarella cheese on top; tent lightly with aluminum foil. Let stand 15 minutes before cutting into 12 squares.

Yields 12 servings at 261 calories each.

Recipe from the Meat Board Test Kitchens.

The addition of other vegetables adds nice color to this cabbage dish. Baking cabbage is nice when you're feeding a crowd. You can prepare this dish ahead of time and refrigerate it to bake later. There's no standing over the stove at the last minute stirring a hot pot.

Lightly spray 3-quart baking dish with cooking spray. Layer the first 4 ingredients, in order given, into dish. Slice margarine and dot over top of vegetables. Mix sugar, salt, and pepper together; sprinkle over vegetables. Bake at 350° for 1 hour.

Yields 8-10 servings.

HERBED GREEN BEANS

This herby sauce dresses up plain ol' canned green beans for company.

Cook green beans as needed till tender. Meanwhile, melt margarine; add onion, celery, garlic, and parsley. Cook over low heat for 5 minutes. Add rosemary, basil, salt, and pepper. Cover and simmer 10 minutes. Add sauce to hot, drained beans just before serving.

Yields 4 servings.

The use of brand names in this column does not imply endorsement by the North Carolina Cooperative Extension Service of the products or services named or criticism of similar ones not mentioned.

E-mail address: Susan_Noble@ncsu.edu

Mailing Address:
P. O. Box 2280
Lumberton, NC 28359-2280

Phone: 910-671-3276
Fax: 910-671-6278

Date Created 9/13/04