Add Color to Your Diet

Break away from the American tendency to eat brown and white. Meat and potatoes are great in moderation, but you need something more to help maintain your health. Add color to your diet! When grocery shopping, be sure to put at least five different colors of produce in your cart. This is a handy way to ensure nutritional benefits for the coming week.

Some examples:

Avocados
Avocados are a creamy source of heart-healthy fats, as well as non-animal proteins.

Tomatoes
Tomatoes contain lycopene, the antioxidant that gives tomatoes their red coloration. Lycopene may help lower the risk of certain types of cancer. Tomatoes are also a great tasting source of vitamin C.

Oranges
Speaking of vitamin C, oranges are chock full of that immunity-boosting vitamin.

Grapefruit
While not a favorite on everyone’s list, grapefruit is not only a vitamin C bearing citrus, some research suggests that it may help to lower “bad” cholesterol.

Bananas
Everyone knows that bananas are a good source of potassium, but did you know they are also full of B6, a vitamin that helps your body convert food into energy?

Cantaloupe
Sweet and juicy, these melons are high in vitamin A, which helps maintain healthy eyes.

 

Use these examples to make wise choices in the foods you purchase and eat. Adding color to your diet will add not only appealing visuals, but an assortment of vitamins and minerals!

–Ann Cathey

Quiche!

Quiche, while it sounds all French and difficult, is actually a very simple dish. I bless the Frenchman who invented it. I could get into the history and etymology, but I’d rather just link you to Wikipedia rather than quote them heavily.

Quiche is typically a pie-style crust filled with meat, cheese, seafood, and/or vegetables. It is often served as tarts, mini-tarts, and is a popular party food.

Quiche with crab, Swiss Cheese, and tomato

Quiche with crab, Swiss Cheese, and tomato

My favorite quiche recipe is from Food Network’s Diners, Drive-ins, and Dives, and is courtesy of William Rolle, owner of Cafe Rolle in Sacramento, CA. I often use a pre-made crust, much to my shame. My daughter can whip up a delightful crust every time, but I do not seem to have a good hand for it.

With this recipe, I have literally walked into my kitchen, started pulling random items from the refrigerator and cabinets, a pie crust from the freezer, and about 45 minutes later have a hot quiche in hand to share with my foodie partner. He loves quiche!

Quiche Provencial (tomatoes and Swiss cheese)

Quiche Provençale (tomatoes and Swiss cheese)

Some simple and delightful combinations have included:
• Quiche Lorraine (ham and Swiss)
• Quiche au fromage (cheese, to your taste)
• Quiche aux champignons (mushrooms)
• Provençale (tomatoes)
• Florentine (spinach)
• Florentine Special (spinach, grilled onions and mushrooms)
• Ham and cheddar
• Bacon and any cheese you like
• Breakfast (hashbrowns, bacon or sausage)
• Southwestern (taco meat, Monterrey Jack cheese, chilis, salsa on top)

Quiche with roasted carrots and asparagus

Quiche with roasted carrots and asparagus

Of course quiche requires eggs. Adding a little cream or half and half as Chef Rolle’s recipe requires is essential. The eggs will smooth out and maintain a light a fluffy texture, rather than becoming hard and rubbery when cooking.

If you are looking for a light and quick breakfast or brunch idea, you can’t go wrong with quiche.

 

— Ann Cathey