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Houston's premier web resource for moms!
Bridget Leigh Pugh is a wife, Stay-at-Home
Mother of two children, and dual business owner
in Houston, Texas specializing in Organic
cuisine. Her work in Fair Trade and support of
local farmers is known throughout the Southern
United States. Check out http://www.fudgette.com
Mother of two children, and dual business owner
in Houston, Texas specializing in Organic
cuisine. Her work in Fair Trade and support of
local farmers is known throughout the Southern
United States. Check out http://www.fudgette.com
"The trick is to know where the
Healthy Houston Hot Spots are and
what to get when you are there."
Healthy Houston Hot Spots are and
what to get when you are there."
Want to cook healthy for your family but you're
not sure where to begin? Here's your chance
to ask a real live chef!
Email Bridget now.
not sure where to begin? Here's your chance
to ask a real live chef!
Email Bridget now.
Taste the Rainbow: An Easy Solution to
Complete Nutrition
Sometimes Mom, we need a simple, quick solution to ensure our whole
family gets their required nutrition. It doesn’t get any simpler, not to mention
fun, than to make sure each member of the family is eating a “rainbow”. Why
is eating a rainbow beneficial? Because nutrition is color! Phytochemicals
and nutrients have different pigments that create bright colors in nature’s
healthiest foods. Each color represents an abundance of different benefits,
and you can rest assured your family is eating healthfully when a colorful
meal is served. This no-brainer solution can be planned ahead of time or
even just thrown together in the produce and frozen food section of the local
market. And with the spring season giving you a plethora of fresh, sweet
veggies and fruits from which to choose, each family member can enjoy the
taste of the rainbow.
What could be easier? How about a broken down list of why each color is
important to eat daily:
Red: Vibrant reds have been getting a lot of praise lately for their lycopene
and anthrocyanin abundance. Studies show that these important
phytochemicals strengthen the heart and even protect against cancer. The
“Color of Love” shows it’s love by also increasing memory function, and it
even helps make skin more resilient to the sun- an important summer
benefit in hot, bright Houston. Foods such as beets, strawberries, red
onion, cranberries, tomatoes, radishes, and red grapefruit are rich in
lycopene and/or anthrocyanin, and many are also kid-friendly!
Orange/ Yellow: Some of the world’s most powerful antioxidants are in this
group, including those which support the immune system and help vision.
Another essential vitamin, Vitamin C, is abundant in orange fruits and
vegetables. Get your kids to chow down on cantaloupe, pumpkin, corn,
carrots, oranges, sweet potatoes, mangoes, and yellow squash for
“Superman Vision” and “Superhero Strength” against colds.
Green: Moms know green is great, but why? Green foods are rich in lutein
and indoles (two amazing phytochemicals) which supports vision health,
strong bones, and healthy teeth. Greens also reduce the risk of cancer, so
try to eat one green food at every meal. Choose yummy green foods such as
celery, spinach, green apples, avocado, green cabbage, okra, honeydew,
peas, and zucchini.
Blue/Purple: Attention Mamas! The antioxidants in blue and purple fruits
and veggies help keep the inside and out supple, youthful, and elastic. They
also improve memory, support urinary tract health, and reduce cancer risk.
Choose foods such as figs, blueberries, purple grapes, plums, eggplant
and raisins every day.
White/Brown: Ok, so white and brown might not be in the rainbow, but
contrary to recent fad diets, white and brown foods are wonderful for energy
and promote good cholesterol. Some of the healthiest white or brown fruits
and veggies are bananas, cauliflower, mushrooms, potatoes, brown pears,
garlic, and turnips. Think about choosing more white and brown produce in
place of traditional carbohydrates at mealtimes to up the nutrition in one
easy step!
Because colorful appearances mean nutrients in food, you should be aware
of the variety of shades your family is eating. Get kids involved by having
them choose healthy fruits and veggies in all colors of the rainbow, and get
creative by cooking gorgeous dishes at home. Fruit salads, traditional
salads, pastas, and rice all can be jazzed up easily by adding a few colorful
pieces of produce. When children feel part of the selection process of
unfamiliar foods, they are more likely to try a bite…and then love it! For extra-
hard-to-please eaters, try pureeing a few different veggies and adding to
pasta sauces or even mashed potatoes. Finally, you can simply offer a
variety of fun-shaped produce with a few favorite dips for a crudités platter in
a flash that is full of nutrition. Enjoy tasting the Rainbow!
Complete Nutrition
Sometimes Mom, we need a simple, quick solution to ensure our whole
family gets their required nutrition. It doesn’t get any simpler, not to mention
fun, than to make sure each member of the family is eating a “rainbow”. Why
is eating a rainbow beneficial? Because nutrition is color! Phytochemicals
and nutrients have different pigments that create bright colors in nature’s
healthiest foods. Each color represents an abundance of different benefits,
and you can rest assured your family is eating healthfully when a colorful
meal is served. This no-brainer solution can be planned ahead of time or
even just thrown together in the produce and frozen food section of the local
market. And with the spring season giving you a plethora of fresh, sweet
veggies and fruits from which to choose, each family member can enjoy the
taste of the rainbow.
What could be easier? How about a broken down list of why each color is
important to eat daily:
Red: Vibrant reds have been getting a lot of praise lately for their lycopene
and anthrocyanin abundance. Studies show that these important
phytochemicals strengthen the heart and even protect against cancer. The
“Color of Love” shows it’s love by also increasing memory function, and it
even helps make skin more resilient to the sun- an important summer
benefit in hot, bright Houston. Foods such as beets, strawberries, red
onion, cranberries, tomatoes, radishes, and red grapefruit are rich in
lycopene and/or anthrocyanin, and many are also kid-friendly!
Orange/ Yellow: Some of the world’s most powerful antioxidants are in this
group, including those which support the immune system and help vision.
Another essential vitamin, Vitamin C, is abundant in orange fruits and
vegetables. Get your kids to chow down on cantaloupe, pumpkin, corn,
carrots, oranges, sweet potatoes, mangoes, and yellow squash for
“Superman Vision” and “Superhero Strength” against colds.
Green: Moms know green is great, but why? Green foods are rich in lutein
and indoles (two amazing phytochemicals) which supports vision health,
strong bones, and healthy teeth. Greens also reduce the risk of cancer, so
try to eat one green food at every meal. Choose yummy green foods such as
celery, spinach, green apples, avocado, green cabbage, okra, honeydew,
peas, and zucchini.
Blue/Purple: Attention Mamas! The antioxidants in blue and purple fruits
and veggies help keep the inside and out supple, youthful, and elastic. They
also improve memory, support urinary tract health, and reduce cancer risk.
Choose foods such as figs, blueberries, purple grapes, plums, eggplant
and raisins every day.
White/Brown: Ok, so white and brown might not be in the rainbow, but
contrary to recent fad diets, white and brown foods are wonderful for energy
and promote good cholesterol. Some of the healthiest white or brown fruits
and veggies are bananas, cauliflower, mushrooms, potatoes, brown pears,
garlic, and turnips. Think about choosing more white and brown produce in
place of traditional carbohydrates at mealtimes to up the nutrition in one
easy step!
Because colorful appearances mean nutrients in food, you should be aware
of the variety of shades your family is eating. Get kids involved by having
them choose healthy fruits and veggies in all colors of the rainbow, and get
creative by cooking gorgeous dishes at home. Fruit salads, traditional
salads, pastas, and rice all can be jazzed up easily by adding a few colorful
pieces of produce. When children feel part of the selection process of
unfamiliar foods, they are more likely to try a bite…and then love it! For extra-
hard-to-please eaters, try pureeing a few different veggies and adding to
pasta sauces or even mashed potatoes. Finally, you can simply offer a
variety of fun-shaped produce with a few favorite dips for a crudités platter in
a flash that is full of nutrition. Enjoy tasting the Rainbow!