Cooking with Color Enhances Food Presentation and Health

Peas and Carrots are a Classic Combination of Colors

Simple and quick to make, yet very elegant is this Carrot Curry and Ginger Soup with Espelette Pepper Croutons and Pea Shoots. A carot ginger soup with curry and a garnish of pea shoots and using bright red espelette pepper as a garnish. Toasted espelette croutons provides texture.

Carrots are rich in carotene, curry contains tumeric (rich in curcumin) , gingerol is present in ginger and espelette pepper provides and elegant hotness containing capsaicin.

Cooking with the Color Green--

Most green vegetables contain beta carotene and lutein needed to maintain good vision, reduced risk of macular degeneration, cataracts and colon cancer. What gives green vegetables the green color however is the chlorophyll molecule. Examples of green foods are: :Green apples, Green grapes, Honeydew, Kiwifruit, Limes, Green pears, Artichokes, Arugula, Asparagus, Broccoflower, Broccoli, Broccoli rabe, Brussels sprouts, Chinese cabbage, Green beans, Green cabbage, Celery, Chayote, Cucumbers, Endive, Leafy greens, Leeks, Lettuce, Green onion, Okra, Peas, Green pepper, Snow Peas, Sugar snap peas, Spinach, Watercress, Zucchini, Avocado,Kale, and Kiwi.
Red foods contain the phytochemical lycopene, which may help prevent certain diseases such as prostate cancer. The phytochemical anthocyanin is what gives these foods their rich color and promotes a healthy heart.
See information and recipes for these red foods: tomatoes, watermelon, spaghetti sauce, beets, cranberries, apples, cherries, red beans, radishes, red carrots, red-skinned potatoes, red peppers, pink grapefruit, guava, red oranges, red onions, pomegranates, raspberries, strawberries, rhubarb, red pears. See also: How to Roast Tomatoes and Store them in the Freezer.
Black foods may have higher health benefits than other colored foods. Black mushrooms are believed to have numerous health benefits. Besides helping to reduce cholesterol and lower high blood pressure, they contain polysaccharides that are thought to boost the immune system and inhibit the growth of tumors
See information and recipes for these black foods: Black Squid Ink, Licorice, Black Mushrooms, black beans, licorice... more

White vegetables contain varying amounts of phytochemicals including allicin, found in the garlic and onion family. The mineral selenium is found in mushrooms.
See information and recipes for these white foods:Bananas, White nectarines, White peaches, Cauliflower, Garlic, Ginger, Jerusalem artickoke, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes (white fleshed), Shallots, Turnips, White Corn, Radishes. More

Purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics which have antioxidant and anti-aging benefits.
See information and recipes for these purple foods: eggplant, plums, prunes, raisins, grapes, Purple figs, Purple grapes, Plums, Raisins, Purple asparagus, Purple cabbage, Purple carrots, Eggplant, Purple Belgian endive, Purple peppers, Potatoes (purple fleshed) .

Blueberries contain a wide variety of anthocyanins, the oxidation-fighting pigments that combine to give them that unique color.
Blueberries also possess anti-inflammatory and cancer-fighting chemicals. And, no fruit freezes better than blueberries, so you will find them year round.

See information and recipes for Blueberries.


Both yellow and orange foods get their color from various types and amounts of carotenoids. There are two classes of carotenoids, xanthophylls (which contain oxygen) and carotenes (which are purely hydrocarbons, and contain no oxygen).

Orange foods are rich in beta carotene which reduces risk of cancer and heart disease; maintain good vision; increased infection fighting ability
See information and recipes for these orange foods: apricots, butternut squash, cantaloupe, carrots, mangos, peaches, pumpkins, sweet potatoes ... More

Sweet corn is an excellent source of lutein (a xanthophyll) which is good for healthy vision and a healthy cardiovascular system. Yellow lentils are rich in isoflavones - cancer-preventing phytochemicals that prevent the growth of oestrogen-dependent tumors. They are one of the best sources of genistein, which has been shown to kill off leukemia cells in mice.
See information and recipes for these yellow foods: apricots, butternut squash, cantaloupe, carrots, mangos, peaches, pumpkins, sweet potatoes -- beta carotene -- reduce risk of cancer and heart disease; maintain good vision; increased infection fighting ability.

Saffron has a distinct flavor that comes from chemical compounds in it such as picrocrocin, and safranal. It also contains a natural carotenoid chemical compound, crocin, which gives saffron its golden-yellow hue.

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Health benefits of mushrooms for humans have focused on immune enhancement properties. Complex sugars and their derivatives are able to stimulate a higher level of cytokine production in humans. Whole grains are a good source of B vitamins, vitamin E, magnesium, iron and fiber as well as other valuable antioxidants not found in some fruits and vegetables.

See information and recipes for: potato skins, chocolate, shitake mushrooms, brown skin on basic pears, portable mushrooms, brown grains and rice, beans... more

Molecular gastronomy is a subdiscipline of food science that seeks to investigate the physical and chemical transformations of ingredients that occur in cooking. Its program includes three axes, as cooking was recognized to have three components, which are social, artistic and technical. Molecular cuisine is a modern style of cooking, and takes advantage of many technical innovations from the scientific disciplines.

See Techniques in Modern Cooking --


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