Eat the Rainbow: Whites, Tans, and Browns

Eat the Rainbow: with Whites, Browns or Tan- you most certainly can!

Foods that are White, Tan, and Brown are often overlooked when we talk about “eating the rainbow” but this week, we’re talking about the nutritional value these foods hold- such as the phytochemical allicin which contains antiviral and antibacterial properties. Foods high in allicin include garlic, onions, and the whites of shallots. Some White and Tan foods traditionally considered nutrient-void like potatoes and mushrooms contain Beta-glucans (naturally occurring polysaccharides) and quercetin (an important antioxidant). These nutrients are mild in taste but can power-up any meal! What Tan or White foods are you looking forward to having this week?  

Check out the list below and see what White, Tan or Brown foods to add to your grocery list: 

Apples (and applesauce!), beans and bean dips, cauliflower, coconut, garlic, ginger, jicama, legumes (chickpeas, hummus, lentils, peanuts, and refried beans), mushrooms, nuts (almonds, cashews, pecans and walnuts), onions, pears, sauerkraut, seeds (flax, hemp, pumpkin, sesame, and sunflower seeds), shallots, tahini, naturally caffeine free white teas, brown rice and quinoa. 

Thank you for engaging with this month’s Wellness Wednesday Eat the Rainbow blogs! Stay tuned for next month’s feature!!  

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