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Radicchio, Fennel & Pear Salad and Eggplant Caponata Recipes

Posted Oct 03 2012 4:28pm

Eating whole foods provide essential nutrients that fuel and protect our bodies. The more colors we eat the better variety of antioxidants and vitamins we will consume. For the first week of our October Unprocessed Challenge , we are focusing on foods that have a blue-purple, or red hue.

Foods that are blue-purple contain anthcyanins and phenolics, which fight against free radicals that cause aging. Purple skinned vegetables also contain nasunin, which can help fight against cancer. Red or red-purple or red-pink skinned foods contain lypocene and anthocyanins; the pigments that help protect you from oxidative stress. They are also an excellent source of vitamins A, C, K, B6 and potassium.

Blue-Purple Skinned foods to try: Blueberries, blackberries, black currant, elderberries, plums and prunes, purple grapes, purple cabbage, purple eggplants, purple bell peppers, purple asparagus and figs

Red skinned (red-pink, red-purple) Skinned foods to try: Rhubarb, Cherries, Radicchio, Watermelon, Pink Grapefruit, Red Bell Peppers, Red Cabbage, Radishes, Red Apples, Beets, Cherries, Cranberries, Pink grapefruit, Red grapes, Red peppers, Pomegranates, Red potatoes, Raspberries, Strawberries, Tomatoes, Watermelon


RADICCHIO, FENNEL AND PEAR SALAD radicchio salad from whole foods

From: Whole Foods


4 cups spring salad greens

1 head radicchio, cored, leaves torn into bite-size pieces

1 bulb fennel, halved and thinly sliced

2 Bosc or Asian pears, cored and chopped

1/4 cup Eating Well’s honey mustard dressing


Put all ingredients into a large bowl, toss gently to combine and serve.


EGGPLANT CAPONATA  from flickr elana's pantry

From: Prevention’s The Healthy Cook


1 eggplant, peeled and cut into 1″ cubes

1/2 teaspoon salt

1 teaspoon olive oil

1 cup chopped fresh or canned tomatoes, drained

1 sweet red pepper, chopped

1 green pepper, chopped

1 onion, chopped

3 cloves garlic, minced

15 imported black olives, pitted and chopped

1/4 cup drained capers

1/4 cup chopped fresh parsley

2 tablespoons chopped fresh marjoram

1 tablespoon red-wine vinegar


Place the eggplant in a colander and sprinkle with the salt. Set aside to drain for 20 minutes. Rinse and pat dry with paper towels.

In a large no-stick skillet over medium-high heat, warm the oil. Add the eggplant and sauté for 2 minutes. Add the tomatoes, red peppers, green peppers, onions and garlic.

Reduce the heat and simmer for 10 minutes, stirring occasionally. Stir in the olives, capers, parsley, marjoram and vinegar. Transfer to a large bowl. Cover and let sit for at least 2 hours before serving, or refrigerate overnight.


BONUS: FIGS – cover with honey, Greek yogurt, toasted almonds and shredded coconut as a snack.


I love radicchio and figs, but i admit i have never tried eggplant. What is your favorite blue/red colored food?

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