The theme of National Nutrition Month this year is Eat Right with Color. Each week this month, you can expect a blog entry that highlights the food “color” of the week. We’re kicking off the month with red, the first color of the rainbow. Although you’ll probably be able to think of even more, here are a few delicious examples of red fruits and vegetables:

• Tomatoes
• Strawberries
• Cherries
• Raspberries
• Apples
• Red bell peppers

Red colored fruits and vegetables pack a powerful nutritional punch. The vitamin C in red fruits and veggies helps keep your immune system, bones, teeth, gums, and blood vessels healthy. Red foods also contain antioxidants (such as lycopenes and anthocyanins) which may lower your risk of getting heart disease and some types of cancer when you get older.

The color red is important to include in your diet and can be easily added into the meals you already eat.
You can:

• Top your morning cereal with raspberries
• Put sliced tomato in your turkey sandwich
• Add some chopped red peppers to a salad
• Grab an apple to eat as a snack

You can also try one of our “red” recipes from the CYWH’s “Quick and Easy Recipes for Teens” Cookbook:

Red and Yellow Pepper Omelet
Ingredients:

• 1 teaspoon oil (olive, canola, or other)
• 4 eggs
• ½ teaspoon dried basil
• 2 teaspoons grated parmesan cheese, divided
• 1 sweet red pepper, thinly sliced
• 1 yellow pepper, thinly sliced
• ¼ teaspoon black pepper

Preparation:

• In a large non–stick frying pan over medium heat, warm oil. Add the red peppers and yellow peppers; cook stirring frequently for 4 to 5 minutes.
• Keep warm over low heat.
• In a small bowl, lightly whisk together the eggs, basil, and black pepper.
• Coat a small non–stick frying pan with non–stick spray. Warm over medium–high heat for 1 minute.
• As the eggs cook, use a spatula to lift the edge, letting the uncooked egg run underneath.
• When egg loosens at the edge and moves easily, carefully loosen and flip.
• Cook for 1 minute or until firm.
• Sprinkle half of the peppers over the eggs.
• Fold to enclose the filling.
• Transfer to a plate.
• Sprinkle with 1 teaspoon of parmesan cheese.
• Repeat with remaining egg mixture.

Makes 2 servings

Vegetarian Pasta Sauce
Ingredients:

• 2 tablespoons olive oil
• 2 small onions, chopped
• 3 cloves garlic, chopped
• 1 ¼ cups zucchini, diced
• 1 tablespoon oregano, dried
• 1 tablespoon basil, dried
• 1 (8 ounce) can tomato sauce
• 1 (6 ounce) can tomato paste
• 2 medium tomatoes, chopped
• 1 cup water

Preparation:

• Heat oil in a medium skillet.
• Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
• Add remaining ingredients and simmer covered for 45 minutes.

Makes 6 servings

Brighten up your plate with red this week and check back next week to learn about yellow and orange foods!

-CYWH Staff