Muted & Modest White, Tan & Brown Foods19 Jun, 2020
Often thought of as bland or boring, these foods may not be the brightest of the bunch, but their nutritional status sure does make up for their lack of vibrance!
This colour category includes coconuts, ginger, wholegrains, mushrooms, nuts, cacao, dates, cauliflower, seeds, chaga, lychees, tea, garlic, onion, not to mention the derivatives of many of these such as nut butters, coconut oil, date syrup, etc.
Containing an array of phytonutrients, these foods are health warriors with anti-inflammatory and anti-cancer properties as well as being beneficial for our liver and our hormonal health. Two phytonutrients that come to mind are that of allicin - derived from crushed garlic is a powerful antioxidant and has been shown to reduce inflammation; and theobromine – found in cacao, has surprisingly proven to be beneficial for those struggling with asthma and other respiratory tract ailments!
It is difficult to choose which of these many gems to highlight but two of my favourites which I consume daily include:
⭐️ Cauliflower...this extremely popular & versatile cruciferous vegetable boasts outstanding anti-inflammatory properties, a great source of high-quality protein as well as potent anti-cancer compounds. Besides being rich in vitamins K and B-complex and the minerals boron, calcium, manganese, molybdenum, and tryptophan, did you know that this nutritious veggie is rich in vitamin C! A tip...in order to preserve its key phytonutrients of glucosinolates and flavonoids, it is best to steam cauliflower as opposed to boiling it.
⭐️ Chaga...being a huge fan of medicinal mushrooms I am seriously going to have to hold myself back from rambling about the multiple benefits of this powerhouse fondly known as a “gift of God” by those in the Northern hemisphere! Not only is this immune-system-enhancing mushroom jam-packed with antioxidants, rich in vitamins A, B, C, D and E and the minerals calcium, iron, manganese, selenium and zinc it also possesses powerful anti-bacterial, anti-viral, anti-inflammatory, anti-microbial, anti-fungal, and anti-parasite properties! With far too many phytonutrients to name, did you know that chaga is frequently named as a top anti-cancer food and can be a valuable addition to natural cancer treatments and preventative protocols!
So, how can we get more of these & other beneficial white, tan & brown foods into our daily meals?
💗 Cauliflower is such a versatile veggie! From rice to pizza bases, a base to a grain-free tabbouleh salad, it is even tasty just steamed, sautéed or roasted on its very own!
💗 Chaga powder can be made into a delicious tea – add a little cinnamon, raw honey and coconut milk to make a comforting chaga tea latte.
💗 Dates can be a healthier alternative to sugar in most sweet treat recipes. Check out the ‘Chocolate Fudge’ and ‘Maple Fudge’ recipes I posted to this page a few months ago!
💗 Garlic boosts the flavour of almost any roasted dish and raw garlic makes a great addition to most dips, hummus, salad dressings, soups, etc.
💗 Mushrooms are another super versatile food and are delicious added to soups, pasta dishes, salads, stews, pizza, risotto, as a sauce or even just roasted on their very own!