Purple cabbage
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I learnt something very exciting about purple cabbage today.
Apparently it changes colour depending on the pH of the soil in which it’s
grown. In acidic soil the leaves are more reddish, in neutral soil it will grow
purple leaves and in alkaline soil the leaves will be more yellow or green. The
juice will also do the same depending on the solution it’s added to. That at
least explains why my cultured purple cabbage is always a little more blue than
purple. It’s alkaline. This colour shift is due to the high levels of
anthocyanins which change colour in varying pH’s. Anthocyanins are usually
predominantly found in the outer skin, which is why the colour seems to fade
towards the centre. When it comes to cabbage, there are benefits to eating it
both raw and cooked, so to get the most out of this fab food, try eating it
both ways. Cabbage purple or otherwise, is a great addition to salads and of
course is used to make coleslaw and sauerkraut. Why not throw it in to stir
fry’s? Raw or cooked it’s a delicious and nutritious food.
Why purple cabbage?
Cabbage is part of the Brassica family, of which broccoli
and kale belong. A low calorie vegetable, cabbage has a decent amount of fibre,
vitamin A, vitamin C, folate and Vitamin K. It is also a good source of
minerals such as calcium, magnesium and potassium. As mentioned, purple cabbage
is high in anthocyanins, while the research is ongoing, early suggestions
suggest they have potent antioxidant ability and a potent antiinflammatory
action. Glucosinolates in cabbage can also be converted into a compound called
isothyocyanate, which has potential anti cancer properties.
What are purple cabbages good for?
Cabbages are good for digestive health because of their high
fibre content; this fibre also has beneficial effects on cholesterol levels by
reducing cholesterol reabsorption in the intestine. Anthocyanins and
glucosinolates present in purple cabbage have potent anti-inflammatory and
antioxidant actions that may help to protect healthy cells from mutation into
cancerous cells. Cabbage is also good for bone health, containing many of the
necessary nutrients for bone health and remodelling.
Purple carrot
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Have you seen these? They look so bizarre sitting next to
their orange counterparts. Carrots have been different colours for thousands of
years; it’s only really been during the last few hundred years that we’ve been
keeping them orange. While orange carrots are wonderful and are certainly a
great inclusion in the diet, why not mix it up. You can’t go wrong with purple!
Cook them or eat them raw, just use them. I’d suggest replacing your orange
carrots with them at least a few times a week; just do with them whatever you
did before. It’ll simply look different. Be brave! I find that the longer I
keep my purple carrots, the lighter the purple colour in the centre, sometimes
they even go quite white, so buy them fresh and use them quick.
Why purple carrots?
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Realistically this list is not that different to normal
carrots, with the exception of anthocyanins, which give purple carrots that
beautiful purple colour. Carrots are a good source of beta-carotene and vitamin
A, B vitamins such as folate, vitamin C as well as fibre.
What are purple carrots good for?
As with all carrots, they’re a great source of beta-carotene,
which is great for eye health and the immune system. They’re great for skin and
mucus membrane health; remember we need vitamin A for the proper function and
repair of skin cells and mucus membranes (beta carotene converts to vitamin A
in the body) Traditionally they’re used to treat intestinal problems and
digestive issues such as constipation.
Eggplant
I have to say I have only just jumped on the eggplant
bandwagon. I had an absolute dislike for it for the longest time and I'm so in
love with it now I don’t even remember why it all went so wrong. In the last 8
weeks I have discovered 2 recipes that I can’t imagine living without, one is babaganoush
the other is a paleo
lasagna (vegetable and meat lasagna with no pasta). So now it appears eggplant
and I are destined for a long and loving relationship.
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Why eggplant?
Eggplant is full of antioxidants, particularly an
anthocyanin called nasunin, which is a potent antioxidant, protecting cell
membranes, fats and cholesterol from oxidation.
Aside from this, eggplant is a lovely source of vitamins and
minerals including vitamin K, some B vitamins including folate and potassium
and manganese.
What is eggplant good for?
As all foods high in anthocyanins eggplants are a great
source of antioxidants, they’re good for digestive health with their fibre
content. Keep in mind that the nightshade family, to which eggplant belongs, is
not suitable for everyone and many people find it aggravates inflammatory
conditions.
Beetroot
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Oh beetroot how I love you. I suppose beetroot could be
described as being red, but I’ve never claimed to be a colour expert.
Nutritionally, it fits better with purple, I think it looks purple, so it’s
purple, ok? Beetroot can be an acquired taste, its deep dirty earthy flavour isn’t
necessarily everyone’s cup of tea but this root vegetable is a nutritional
powerhouse. Eastern Europeans have borscht, or beetroot soup, here in Australia
we have the good old roast dinner, and around the world we eat cold beetroot on
hamburgers.
Why beetroot?
Beetroot is high in a red pigment called betaine (I’m still
sticking to my guns, its purple!). Betaine works in conjunction with s-adenosylmethionine,B6, B9 and B12 in the
body to regulate homocystine levels. Homoysteine can be used as a measure of
cardiovascular health. Some research has also shown betaine to have liver
protective properties. Beetroot is high in nitrate, which is believed to be the
reason that beetroot juice and reduce blood pressure. It is also high in
Vitamin A, B vitamins including B3, B5, B6 and folate (B9), and its full of
minerals including iron, manganese, copper and potassium.
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What is it good for?
Beetroot is great for cardiovascular
health in general. It is also a potent antioxidant and may be beneficial for
liver health.
Blueberries
Now I know that you know this. I can’t imagine you’ve never
heard of the benefits of blueberries, but I have 2 very good reasons for adding
them anyway. The first is that they’re such a wonderfully beneficial food, I
felt compelled to include them, and the second reason is that they’re really
the only ‘blue’ food. I love blueberries, and they’re so versatile in their
use. You can add them to fruit salad, eat them on their own or make desserts
using them. I quite often blend them in smoothies. The problem I find with
blueberries (it doesn’t stop me eating them mind you) is that the season is
very short. In Australia we get blueberries over the summer months, and when
they’re good, they’re amazing, and they’re cheaper when in season. From the end
of summer onwards however, the price seems to go right up, and the quality
declines quite quickly and it’s very hit and miss. Nothing is worse than a
punnet of awful, bland, dry, gritty blueberries you’ve just paid $6 for. So, in
summer I tend to use fresh, and the rest of the year I buy snap frozen berries
and make smoothies.
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Why blueberries?
Blueberries are one of the most studied anthocyanin
containing foods. They’ve been researched, with positive results, for their
antioxidant and cancer prevention benefits, also as an antiinflammatory and for
brain and memory health. They’re a good source of fibre, Vitamin A, vitamin C,
vitamin K, phosphorus and potassium.
What are blueberries good for?
A potent antioxidant they’re good for anyone aging (hello,
that would be all of us). They’re good for digestive health, brain function,
and as an anti-inflammatory.
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So, that is purple and blue. How many times a week do you
put this colour into your diet?
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