Saturday, 20 November 2010

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The Rainbow Fruit Salad/Den Regnbue Frugtsalad/彩虹水果沙拉[cǎi hóng shuǐ guǒ shā lā]


Serves 2 - 4

Preparation Time: 15 minutes


Ingredients:
- 1 cup strawberries
- 2 oranges peeled and cut into bite size
- 1/2 cup blueberries or seedless purple grapes
- 2 slices honey melon cut into bite size
- 2 kiwis peeled and cut into bite size
- 1 banana (optional)

Directions:
1. Mix them together and serve :-)

Nutritional Value:
Red fruits and vegetables are colored by natural plant pigments called "lycopene" or "anthocyanins." Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.

Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.

Orange/yellow fruits and vegetables are usually colored by natural plant pigments called "carotenoids." Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

Green fruits and vegetables are colored by natural plant pigment called "chlorophyll." Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

The "indoles" in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.

Blue/purple fruits and vegetables are colored by natural plant pigments called "anthocyanins." Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging.

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Additional Information:
Make your spouse his/her favourite dessert.

Florian is in general someone with a healthy tastebud, much healthier than me (apart from his favourite dish - pasta with tomato ketchup, which I consider junk food!). His favourite dessert is fruit salad.

Florian only eats cut fruit. I used to be annoyed with that, as I found it troublesome and time-consuming. Why can't he just take an apple and bite!

Then I began to change my perspective. Actually, it gives me a very good opportunity to show love in a very practical way. So here it is, a picture of his favourite fruit salad. Each piece is cut with love by me :-)

Notice that I am trying to "feed the rainbow". Basically you need any red fruit such as strawberries or red apples with skin on for the red touch, kiwi or green grapes for the green touch and oranges for the orange touch, and it will look very colourful already. But if I really want to make it perfect, then I will add blueberries or purple grapes for the blue touch.

Usually too if I serve a BIG bowl of his favourite dessert during couch time, it will certainly stretch over and above the minimum 5 minutes target without me trying to extend it :-)

References:
http://www.ag.ndsu.edu/pubs/yf/foods/fn595w.htm

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