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Red Coloured Foods

By Gwen Nyhus Stewart

Red is the vitamin A or beta-carotene foods and the rule is the redder the better. Red is for warmth, energy, strength, courage, vitality, and helps us get in touch with our basic life-force energy. Depression can be lessened with extra red plant foods. This colour is thought to maintain a healthy heart, aid memory function, lower the risk of some cancers, and promote urinary tract health.

Red coloured food helps boost energy, helps combat tiredness, and as it strengthens the blood, is used in the treatment of anaemia and helps fight infection. Red fruits and vegetables can regenerate depleted energy and build up the immune system. The red food pigments, such as Lycopene, are a powerful antioxidant that combats the toxins that trigger some cancers.

Red Foods and Recipes

Peppers (Capsicum spp.)

Red peppers are an excellent source of phytochemicals and vitamin A, potassium, vitamin B6, vitamin K, folic acid, and iron. A single sweet pepper contains four times the amount of vitamin C as oranges. Researchers have found that eating peppers helps prevent eye problems, may help prevent cancer, and may help reduce the risk of heart disease and stroke.

Baked Peppers, Onions, and Potatoes

1 Red bell pepper, cut into 1 ½ - 2 inch (2.5 – 4 cm) pieces

1 Onion, peeled, cut into 1½ - 2 inch (3.5 – 5 cm) chunks

2 Potatoes, peeled, cut into 1½ - 2 inch (3.5 – 5 cm) pieces

2 – 3 tbsps. (30 – 45 mL) Olive Oil

Sea salt, to taste

Black pepper, freshly ground, to taste

In a shallow ovenproof dish place the vegetables and pour over olive oil, sea salt, and pepper. Rub the vegetables with the olive oil and seasonings until everything is coated. Bake in a preheated 425º F (220º C) oven for approximately 30 minutes or until the potatoes are tender. This recipe can easily be adapted for more people as necessary.

Sautéed Peppers

2 Red peppers, sliced into strips

2 Zucchini, small, sliced into strips

1 tbsp. (15 mL) Butter, or olive oil

Sea salt, to taste

Black pepper, freshly ground, to taste

Sauté vegetables in butter or olive oil until tender. Season with sea salt and black pepper. This recipe can be adapted to serve as many people as necessary.

Tomatoes (Lycopersicon esculentum)

Tomatoes are an excellent source of phytochemicals and vitamin C. They contain substantial levels of antioxidants, particularly vitamin E and vitamin A. They are a good source of potassium and iron. Eating tomatoes may lower the risk of cancer, helps prevent cataracts and other age-related ailments, and may reduce the risk of heart disease and stroke.

Broiled Tomatoes

2 Tomatoes, halved

1 tsp. (5 mL) Basil, dried, crumbled

1 tbsp. (15 mL) Parsley, dried, minced

2 tbsps. (30 mL) Bread crumbs, dried

1 Garlic clove, minced

1 tsp. (5 mL) Olive oil

Sea salt, to taste

Black pepper, freshly ground, to taste

Preheat the broiler and set the rack 6 inches (15 cm) from the heat. In a small bowl, mix together basil, parsley, breadcrumbs, garlic, oil, and seasonings. Place the tomato halves, cut sides up, and broil for 2 – 3 minutes. Add the crumb mixture to the top of the tomatoes and broil an additional 3 - 4 minutes until the toppings are crisp and the tomatoes are heated through.

Stewed Tomatoes

28 oz. can (796 mL) Tomatoes

10 – 12 Soda Crackers, crushed

1 tbsp. (15 mL) Butter

Sea salt, to taste

Black pepper, freshly ground, to taste

In a saucepan place tomatoes, crackers, butter, salt and pepper. Bring to a boil, turn down the heat, and cook until tomatoes and crackers are blended. Stir frequently so the tomatoes don’t stick to the bottom of the pan. You can add any herbs you like such as chives and parsley. You can also sauté garlic and celery first and then add your tomatoes, crackers, and seasonings. This is a side dish that goes well with poultry and seafood.

Red Coloured Vegetables

Red onions contain vitamin C, iron, calcium, folic acid, and add fibre to your diet. Onions thin the blood, lower cholesterol, and offer some protection against stomach cancer.

Other red coloured vegetables include Aduki beans, kidney beans, radishes, red cabbage, red chilies, red lentils, and red potatoes.

Red Coloured Fruits

Cherries, cranberries, raspberries, red apples, red currants, red grapes, red plums, rhubarb, strawberries, watermelon

Red Coloured Herbs

Cayenne, hibiscus

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