Organize your week with dishes full of life; Nutritionist Agustina Coronel Levaggi proposes a 7-day plan with rich and varied recipes, designed to take advantage of the benefits of each pigment and ensure that you do not lack any nutrient.
Agustina Colonel Levaggi
Although adding colors to our dishes always beautifies them and makes them more attractive and appetizing, when we talk about “eat colors” We are not referring merely to an aesthetic slogan.
The color of fruits, vegetables and other plant-based foods, such as legumes and whole grains, reflects the presence of phytochemicals and natural bioactive compounds that meet antioxidant, anti-inflammatory and protective functions in the body.
A plant-based diet varied in colors allows us to cover a wide range of nutrients, improve cardiometabolic and immunological health, and also preserve the intestinal microbiota.
We should “eat the rainbow” daily. It may be difficult, but, keeping this premise in mind, we can plan a simple, accessible and evidence-based way to improve the quality of our diet, adding key micronutrients and reconnecting with the plant diversity that nature offers us.
Each dominant color in plant foods is associated with families of specific chemical compounds, with specific benefits.
Red
Main phytochemicals:
- Lycopene
- Anthocyanins
- Betalains
Benefits:
- Powerful antioxidant action
- Cardiovascular protection
- Prostate and cellular health
- Anti-inflammatory support
It is found in tomatoes, strawberries, cherries, watermelons, beets, pomegranates and red bell peppers.
Orange
Main phytochemicals:
- Beta carotenes
- Alpha-carotene
- Cryptoxanthin
Benefits:
- Vitamin A precursors
- Eye and skin health
- Strengthening the immune system
These are found in carrots, pumpkins, sweet potatoes, mangoes, peaches and oranges.
white and yellow
Main phytochemicals:
- Flavones
- Quercetin
- Sulfur compounds (e.g. allicin)
Benefits:
- Liver support
- Antimicrobial effect
- Cardiovascular protection
- Digestive health
They can be found in onion, garlic, leek, cauliflower, apple, pear and lemon.
Green
Main phytochemicals:
- Chlorophyll
- Lutein and zeaxanthin
- Glucosinolates
Benefits:
- Liver detoxification
- Eye health
- Prevention of oxidative stress
- Anticancer action
They are present, for example, in green leaves, broccoli, kale, arugula, spinach, avocado and cucumber.
Blue and light blue
Main phytochemicals:
- Anthocyanins
Benefits:
- Neurological protection
- Memory improvement
- Vascular health
- Anti-inflammatory action
They are present in blueberries, blackberries, black grapes, purple cabbage and blue corn.
Violet and indigo
Main phytochemicals:
- Anthocyanins
- Resveratrol
Benefits:
- Cell longevity
- Cardiovascular health
- Protection against cellular aging
In the eggplant, plums, purple grapes, figs, and red onion.
Weekly menu
Taking into consideration the concept of “eating all colors”, in Foodit I share meal ideas for every day of the week. By clicking on each of them you can:
- access the list of necessary ingredients
- generate an automatic shopping list
- listen to the step by step to prepare the dish
- save the recipe
- know the nutritional information
Monday: red: warm salad of red quinoa, red bell pepper and roasted tomatoes
This “red” salad enhances the strength of the freshest seasonal grains and vegetables; different textures in the same dish designed to satisfy and savor with pleasure. As a snack for the day you can add fresh strawberries and cherries.
Orange Tuesday: sweet and sour tofu with sweet potato puree
A complete and balanced dish: good quality protein, energy and fiber; to add nutritious foods to the everyday table. Serve with mango slices with tagine as a dessert or snack.
Yellow and white Wednesday: chickpea curry, corn, cauliflower, onion and yellow bell pepper
A vegetable, creamy and spicy “stew”; Chickpeas, vegetables and coconut milk are combined in a complete, satisfying and nutrient-packed dish. For dessert? Pear with tofu cream and cinnamon, delicious!
Green Thursdays: textured soup, broccoli and spinach hummus wraps
A vegetable, fresh and well-complete option; Proteins, fiber and creaminess combine in a practical, nutritious and flavorful dish. As a dessert or snack, a green apple with homemade pistachio paste adds more color.
Light blue and blue Friday: seitan and cabbage steaks
Well-browned and spiced seitan steaks are accompanied by baked cabbage, tender and barely toasted; a vegetable dish with contrast of textures and a lot of flavor. Frozen blueberries are an excellent option to add a snack of the same color throughout the day.
Indigo Saturday: bowl of beans, purple cabbage and roasted plums
A nutritious proposal: textures, colors and flavors that are combined in a simple and original dish; for middays that need energy. In the afternoon, a good snack option is a blackberry smoothie.
Violet Sunday: mushroom risotto with red wine
Creamy and deep, this risotto combines fresh and dried mushrooms with red wine that provides body and color; a comforting dish with a silky texture and thyme scent. Serve with frozen red grapes as a dessert or snack.
*Agustina Colonel Levaggi She has a degree in Nutrition, specialized in Plant-Based Foods.
