October 28, 2013

Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

It is well known that we should eat at least 5 fruits and vegetables. Switching to a raw food diet makes this really easy : raw food basically comprises of raw fruits and vegetables, nuts and seeds and sea vegetables. By eating a high raw diet, one will be eating way over the 5 servings, without even trying to.

An edible rainbow of nummy fruits and vegetables

What might be a bit less widely known is that ideally we should eat a raInbow diet.

This is a very simple way of looking at it and why it makes perfect sense : it is phytonutrients that give fruits and vegetables their colours. Each phytonutrient will give a certain colour, and will have specific beneficial effects on health. So eating a wide variety of colours (phytonutrients) ensures a wide spectrum of nutrients is covered.

Blue, indigo and violet seem to be the most difficult to cover. They are as important as the other colours, though, as they contain precious Resveratrol and Anthocyanin, which support heart and brain health and provide excellent antioxidant protection. Think blackcurrants, blackberries, blueberries, black grapes, plums, beetroots and eggplants.


And purple kale chips.

Purple Kale Chips

Serves 4 :

400g red or purple kale

1 cup or 150g cashew nuts or brazil nuts, soaked 4 to 8 hours

red bell peppers

1 small red onion

2 tbsp olive oil

lemon, freshly squeezed

1 tsp sweet white miso

2 tbsp nutritional yeast flakes *(not raw)

2 tbsp purple corn extract

Prepare your kale by discarding the hard stems and tearing it into not too small pieces and put it in your largest mixing bowl.

Chop the onions and bell peppers roughly. Blend the nuts. bell peppers, onion, olive oil, lemon juice, sweet miso, nutritional yeast and purple corn together until smooth. Pour the dressing over the kale and mix thoroughly using your 2 hands, to ensure the kale is evenly coated.

Spread your seasoned kale onto 2 dehydrator trays lined with non stick sheets and dehydrate at 42°C for about 12 hours or until crispy. Check halfway and then every few hours, trying not to eat it all. The time needed to dehydrate the kale chips until crispy varies, as it depends on the temperature and humidity levels around.


Are you the happy owner of a dehydrator ? If not, check out Excalibur, a big favourite amongst raw foodies everywhere : http://amzn.to/Tmc2VQ

Have you tried my other kale chips recipes ? Balsamic vinegar and paprika kale chipstamari kale chipsLebanese Zaatar kale chips, or salt and vinegar kale chipshemp sauce kale chips, just to name a few …

What is your favourite kale chips recipe ?

Do you have any tips to make sure you eat a rainbow diet ?

Stay Well and Happy,

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2013 RAW FOOD ETC : Eat more RAW FOOD to look and feel great. FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 


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