Sure eat the rainbow foods —but don’t ignore those pale foods

Certain white foods, namely white flour and refined sugar don’t do our health any favours and white rice lacks the fibre and many nutrients found in brown rice and other whole grains, not all white and beige foods are devoid of nutrition, pale vegetables offer a wealth of nutrition and phytonutrients too.


It is a member of the brassica family also know as the cruciferous vegetables of including broccoli, cabbage, kale, collard greens ,Brussel sprouts, radishes, turnips, hourse radish.Cruciferous vegetables have been used as food and medicine since ancient times.They have anti bacterial and anti fungal properties, they contain certain phytonutritrients that maintain and improve health when eaten regularly.Cauliflower has become the low calorie, low carb swop for white flour,rice and potatoes.

Steam the cauliflower, this will preserve the nutritional value the most.


If you love garlic or onions , its probably because of how they flavor our food .

Leeks, shallots , scallions and chives they are also very nutritional.

The allium contain organosulfur compounds ,phytonutrients and that may help protect us against inflammation.If you find the onion to powerful soak it in ice water for 10 min that will mellow them and  make them more appealing in salad .

When you chop the garlic let it stand for 10 min it enhances the allicin and makes it more stable and heat resistant.


There are more than 2000 varieties of edible mushrooms and the humble white button mushroom .. not so humble nutritional value enhance our immune system, reduces inflammation.They contain amino acids that our body do not produce, their flavor will reduce the need to add salt to our food and they add fibre to our diet

So don’t forget to eat these superfoods ..


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