Archive for the ‘Food Plans & Diets: A Series’ Category

ZOOM Cooking Class: Friday, June 18th @ 10:30 am (est) EAT a RAINBOW

Tuesday, June 15th, 2021


Friday, June 18th @ 10:30 am Eat a Rainbow Meeting ID: 894 0728 0194

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Meeting ID: 894 0728 0194
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Photo from the Internet

Notes for Class:


Eat a Rainbow: Cooking with Color

Key Words from the Internet

Antioxidants: Substances that protects cells from the damage caused by free radicals (unstable molecules made by the process of oxidation during normal metabolism). Free radicals may play a part in cancer, heart disease, stroke, and other diseases of aging. (https:.//

Caretenoids: Any of a class of mainly yellow, orange, or red fat-soluble pigments, including carotene, which give color to plant parts such as ripe tomatoes and autumn leaves. They are terpenoids based on a structure having the formula C40H. (Definition from Oxford Languages:

Chlorophyll: A green pigment, present in all green plants and in cyanobacteria, responsible for the absorption of light to provide energy for photosynthesis. Its molecule contains a magnesium atom held in a porphyrin ring. (Definition from Oxford Languages:

Nutraceuticals: The term “nutraceutical” is used to describe medicinally or nutritionally functional foods. Nutraceuticals, which have also been called medical foods, designer foods, phytochemicals, functional foods and nutritional supplements, include such everyday products as “bio” yoghurts and fortified breakfast cereals, as well as vitamins, herbal remedies and even genetically modified foods and supplements. (Definition from Oxford Languages:

Phytochemicals: Chemical compounds produced by plants, generally to help them resist fungi, bacteria and plant virus infections, and also consumption by insects and other animals. The name comes from Greek φυτόν (phyton) ‘plant’. Some phytochemicals have been used as poisons and others as traditional medicine.

Mother Earth loves color! What could be more attractive to birds, bees, butterflies, and other pollinators than bright red berries, purple grapes, orange pumpkins, and all the other colorful fruits and vegetables (as well as flowers)? If you are familiar with the concept of eating a rainbow, then you may know that the different colors (sometimes hidden under the dark green of chlorophyll) of fresh foods contain nutrients that your body will love and thrive on, especially when the foods are organic, in season, and eaten fresh or lightly cooked.

In The Color Code book by James Joseph, Ph.D., Daniel Nadeau, M.D., and Anne Underwood, the authors design a healthy eating plan based on red foods, orange/yellow foods, blue/purple foods, and of course green foods. They write about nutrients in these foods that they call “pigment power.” These are nutrients over and above their basic vitamins and minerals, and of course important enzymes when uncooked or only lightly cooked.

The phytochemicals in plants are purported to promote health in a number of ways: as antioxidants, as anti-inflammatories, and as boosters to the body’s natural detoxification system. The different colors of foods have protective pigments, according to the Color Code information, so by eating from the rainbow, you are able to garner a full range of these “power pigments.”

Cooking with color becomes a feast not only for your palate, but also for your eyes, which draws people to these colorful dishes, if only to try for the first time. And the phytochemicals that help the plant survive are also beneficial to humans. In addition, if you can, buy organic fruits and veggies, using the Dirty Dozen and Green 15 from the Environmental Working Group as your guide. ( (See list Below)

In the cooking class on Friday, I will be making a Rainbow Fruit Salad, a Rainbow Garden Salad, and a Berry Nice Green Salad. I checked out the level of acid/alkalinity, which we covered in the May Zoom cooking class, and deliberately chose those foods that are high or medium alkalinity. I used The Acid-Alkaline Food Guide by Dr. Susan E. Brown and Larry Trivieri, Jr. and the list from the Environmental Working Group below:

Here are the 2021 Dirty Dozen: 

  1. Strawberries
  2. Spinach
  3. Kale/Collard/Mustard greens
  4. Nectarines
  5. Apples
  6. Grapes
  7. Cherries
  8. Peaches
  9. Pears
  10. Bell and hot peppers
  11. Celery
  12. Tomatoes

Here are the items on the Clean 15: 

  1. Avocados
  2. Sweet Corn
  3. Pineapples
  4. Onions
  5. Papayas
  6. Frozen sweet peas
  7. Eggplant
  8. Asparagus
  9. Broccoli
  10. Cabbage
  11. Kiwifruit
  12. Cauliflower
  13. Mushrooms
  14. Honeydew
  15. Cantaloupe

Hope you can join us on ZOOM on Friday, June 18th from 10:30 am-about noon (est)

I will post the recipes after the class, but in the meantime, here’s a link to a recipe and information I posted in 2008:

A Berry Buffet:

Special Notes: Last month’s class focused on eating more alkalizing foods and less acidic foods to represent our cells being more alkaline than acid. The foods I chose for the recipes on Friday are almost all medium to high alkalinity. They are not main dishes, so if you eat acidic foods, such as meat, dairy, grains and beans, the recipes here will help you balance the acid foods with the alkalizing foods. Also, naturally white foods veggies, such as cauliflower, are healthful, even though white is not a color, per se, on the rainbow.

What is white on the rainbow spectrum? Some consider white to be a color, because white light comprises all hues on the visible light spectrum. And many do consider black to be a color, because you combine other pigments to create it on paper. But in a technical sense, black and white are not colors, they’re shades. (


White foods are not technically part of the rainbow spectrum, but white foods (naturally grown, not bleached) are also part of a healthy diet.


D.I.Y. Cinco de Mayo

Wednesday, May 5th, 2021

Today is May 5th, Cinco de Mayo in Spanish.  If you go to the SEARCH box on my Home Page and type in Cinco de Mayo, you will come up with several postings, which I don’t wish to repeat, so I thought I would do a little Cooking with the Strings of Your Apron idea and give you options to make your own tortilla/taco/ wrap.

First, choose an organic grain free or corn wrap. I like the SIETA brand of grain free wraps, either almond (supposedly no bee-killing pesticides from their supplier, which I will double check) or Cassava (pictures) or an organic corn flour. If you choose (whole) wheat, make sure it is organic.

Next, choose your ingredients. They do not need to be what I chose, but I am posting the photo and list for you to consider and then add or subtract items of your choosing. For example, traditional tortillas and tacos are made with rice but I decided to use organic, sprouted quinoa because I forgot to put up the rice before I started assembling my ingredients, and quinoa takes only about 15 minutes. The tri-colors also makes the dish visually attractive. I also used a fresh, chopped organic salsa with multiple ingredients from Mom’s Organic, rather than a jar of salsa that is mostly tomatoes.

Below are my choice of ingredients:


On the cutting board are scallions, (non-dairy) cheese slivers, wraps and Castle-Vetrano ripe green olives. (My favorite!)

Next from left to right: yellow bowl of sprouts, orange bowl of artichoke hearts, organic salsa (middle bowl), black beans* and quinoa (Organic and Sprouted) in the two bowls below the olives. *I have tried to sprout black beans with little success, so I do use organic canned beans or organic boxed beans.

The last two larger bowls are mashed organic avocado (with a little lemon juice to prevent oxidation) and organic lettuce.  I assembled the ingredients onto the warmed tortilla wrap like this:

1. First, I spread some mashed avocado on the wrap.

2. Then I placed a leaf of lettuce.

3. Next I added some cooked black beans and quinoa, topping the tortilla with sprouts and scallions. (I placed the olives and artichoke hearts on the side.

4. Then I folded my concoction and enjoyed eating it, with some beans and quinoa falling out of the tortilla because I piled on too much!

(Feel free to add salt, pepper and/or cayenne to your taste. I decided not to use the non-dairy cheese slices and just munched on these.)

Here’s a photo of my lunch, with the (unwrapped) tortilla on the upper left.






I also cooked an artichoke (upper right), pulling off the leaves and dipping them in the leftover, mashed avocado, and I combined the quinoa with the black beans (lower right hand foto) for another dose of Cinco de Mayo tomorrow.

Happy, healthy eating for this May holiday!