Add color to your diet

Color does wonders for a room. And a wardrobe. And your diet. Including a rainbow of fresh, colorful vegetables, from dark green and leafy to red, ripe, and juicy to bright orange and crunchy keep our arteries healthy and clean.  In fact, studies show that heart disease death rates drop with each added vegetable serving! That’s why phytochemical-rich vegetables, such as spinach,  build good heart health Other key food groups are olive oil, figs and other fruits, lentils and other legumes, salmon and other seafood, walnuts and flaxseeds, oatmeal and other whole grains.  And red wine. And dark chocolate. So you see, nobody is suffering here.

When it comes to vegetables, the colors of health are divided into six colors.

1. Dark leafy greens and cruciferous vegetables such as spinach & broccoli
2. Red/purple vegetables such as tomatoes, beets and eggplant
3. Yellow/orange vegetables such as carrots and pumpkin
4. Green herbs such as basil and rosemary
5. Allium vegetables such as garlic and shallots
6. Other vegetables such as artichokes and zucchini

Vegetables are the perfect diet food — loaded with nutrients but very low in calories. Eating more of them helps control weight, and being overweight is another major risk factor for heart disease.

Here are a few ideas for getting colorful vegetables into your daily eating plan:

Eat a dark green salad at lunch and dinner when eating in or out, and remember to dress the greens simply with olive oil and vinegar or fresh lemon juice.
Toss chopped vegetables with olive oil, and roast them at 425°F for about 30 minutes. Keep leftovers in the refrigerator for a healthy addition to salads, pasta and omelets.
Don’t overlook frozen vegetables.. Frozen vegetables, picked and frozen immediately after harvest, are a nutritionally sound choice.
Grab a bottle of jarred veggies, such as corn or roasted red peppers. Just watch out for added sodium, and if the veggies are packed in oil, check to ensure that it’s olive oil.
Fire up the grill and roast vegetables coated in extra virgin olive oil.
Infuse fresh herbs into your olive oil or mix into your salad dressing (olive oil vinaigrette) to add extra flavor and antioxidant power.
Get a good selection of colorful vegetables at a salad bar – just avoid the mayonnaise or oil-added veggie selections. Pile on the plain colorful vegetables instead and dress with olive oil and a splash of balsamic vinegar.


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Grilled Figs with Honey Mascarpone
Layered Watermelon. Tomato and Mixed Green Salad with Feta Cheese
Strawberry Salad with Baby Romaine, Feta and Balsamic Vinaigrette

Grilled (or roasted) Asparagus
Fresh Fruit Salad with Yogurt Poppyseed Dressing
Caesar Salad from Keens’ Steakhouse, New York, New York

Grilled Salmon, Snap Pea and Spring Mix Salad with Chow Mein Noodles
Roasted Corn, Black Bean and Avocado Salad
Sesame Noodle Chicken Salad

Chicken Salad with Cranberries, Toasted Almonds and Orange Vinaigrette
Everything really is better with bacon!
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Apple Cranberry Coleslaw
Warm Apple Salad with Apple Cider Peanut Dressing
Add color to your diet

Summer Citrus Salad with Creamy Yogurt Dressing
In Season: Apple Recipes
Chop-chop Salad

Grilled Asian Orange Chicken
Garden Vegetable Coleslaw
Beef Satay with Chinese Spices and Cucumber Relish

Open Face Bean, Tuna and Arugula Grilled Sandwich
Chili-rubbed Chicken Summer Salad
Eat Clean Crispy Chicken Bites

Coffee-Pepper Blackened Pork Tenderloin over Spinach
Ham and Grilled Asparagus Salad
Grilled Steak with Vegetable Kabobs and Summer Salad

Spring Mix Salad with Zesty Goat Cheese Rounds
Refrigerator Strawberry Jam
Pesto Caesar Salads in Crouton Cups

Antipasto Salad
Peanut Noodle Salad with Edamame
Trio Bistro's Citrus Salad

All American Mini Meatloaf Salad
Eating for Great Skin
Rocky Road Chocolate Bark

Garbanzo Bean Salad
Fruit Flower Kabobs
Renee Schuler's Vietnamese Vegetable Salad

Antipasto Toss
Spinach Salad with Red Currant Dressing
The Wedge Salad

Raspberry Vinegar
Almond Citrus Salad
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How to: Pair chocolate with spirits (and girl scout cookies!)
Cabernet Sea Salt
Alana Chernila's Preserved Lemons from The Homemade Kitchen

Homemade Ricotta
Coconut Truffles from Chocopologie by Fritz Knipschildt
Whet your whistle with Whiskey with female Master Distiller Melissa Heim

J.Q. Dickinson Salt-Works
Sweet and Spicy Pecans
Homemade vanilla extract

Three ways with Turkey Brine
Turkey Rubs
Blueberry Waffles from Danielle Walker's Against All Grain

Basil Oil
Overstuffed Portobello Mushrooms from HELLO TASTE, GOODBYE GUILT!
Preserving the Harvest & Putting your Herbs to Bed with Rita Heikenfeld

Broiled Fresh Figs with Blue Cheese, Honey and Walnuts
Cinnamon Girl
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Want to add a little spice to your life? Try a racy rub!
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Spring Mix with Goat Cheese Toast and Pomegranate Dressing
Claire Robinson from the Food Network makes a Flourless Chocolate Cake
Laena McCarthy's 3’s Company Triple-Berry Jam

Fun French Wine list from The Party Source
Brown Sugar Apple Pie
Made-over Mai Tai

Classic Rhubarb Pie
Hazelnut Boston Cream Cupcakes
Banana Hazelnut Breakfast Panini

Grilled Pork and Pineapple Kebabs with Spinach Salad
Dulce De Leche Banana Trifle
Say Cheese! The perfect cheese platter

Katie Workman's One-Skillet Cheesy Beef and Macaroni
Inspired Idea: Ice Cream Balls
Peperonata with Ricotta Crostoni from Jon's Wine Bar

Simple Asian Meals: Tofu Noodle Salad with a Spicy Tahini Dressing
The future of flavor: Vanilla Shrimp Crostini
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Roasted Salmon with Pernod Sauce from Wini Moranville
Raspberry-Chipotle Brownies with Chocolate Ganache
Peanut Butter Granola

Sesame Noodle Chicken Salad
Kung Pao Chicken
Truffle Butter

French Fries
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O is for Oatmeal

Cinnamon Rolls
Turkey 101
The Winemaker Cooks: A chat with Chris Hanna

Jeni Briton of Jeni's Splendid Ice Creams
Pie Crust tips and favorite Pumpkin Pie recipes
Grilled Chiles Rellenos stuffed with Queso Oaxaca, Mushrooms, and Sweet Potato

Homemade Gyros
7 Steps to Sensational Stew
Lentil Soup with Ham and Spinach

Take Time to Chill: Freezing Tips with Certified Angus Beef
Peanut Butter Trail Bars
Chicken Spring Rolls

Prime Rib on the Grill
Warm Apple Salad with Apple Cider Peanut Dressing
Mushrooms Stuffed with Field Greens, Bacon and Cheese

Anna Boiardi's Leaving-home Penne Rigate with Broccoli
Rita Heikenfeld's Gremolata
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Black Bean with Bacon Soup
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Grilling for a crowd with Chef Michael Ollier

Apple Facts
In Season: Apple Recipes
Tagliata al Rosmarino (Steak with Rosemary)

Creamy Lemon Cherry Cheesecake
Pairing steak and wine
Susie Middleton's Stir-Fried Baby Bok Choy

10 ways with Pesto with Susie Middleton
Corn on the Cob
Lemon Grass and Lime Cocktail

Porterhouse for Two
Mark Schatzker's Steak: One Man's Search for the World's Tastiest Piece of Beef
Lemony Grilled Halibut

Peaches in Wine
Classic Italian Pasta Salad
Robin Mather's Whole Strawberries in Balsamic-Black Pepper Syrup

Raspberry-Peach Crisp
Bluefish with Creamed Corn and Croutons from For Cod and Country by Chef Barton Seaver
Braised Beef Brisket

Ramps
Beets
Asian Pantry

Lean Cuts of Beef
How to toast nuts
Heart Healthy Foods

Quick Bread 101
Marinade 101
Rose's Green Salsa

Freezing 101
Mulling Spices
Apple 101

Inspired Idea: "Blue Ice"
Herb 101
Buttermilk Coconut Pie

Beef Wellington
Chinese New Year Tradition: Dumplings and Whole Chicken
Raspberry Vinegar

Double Decadence Chocolate Cake
Oven dried Cherry Tomatoes
Brewing Tea

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Low Salt Seasoning Ideas
Mexican Chocolate Mousse

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