Eating the Rainbow? White is a Color Too!

Over at Nourishing Guru headquarters, we are constantly talking about “eating a rainbow” of color when it comes to maximizing nutrition. Remember our friend Roy G. Biv? His name was a surefire way to remember all the rainbow colors; red, orange, yellow, green, blue, indigo and violet.

But what about WHITE?

A common misconception is that white or pale-colored vegetables have no significant nutritional value. But do they?

The answer is . . . absolutely!

In fact, most white vegetables are literally packed with flavorful nutrients that fight disease.

Here is a rundown on our favorite picks to get you started:

CAULIFLOWER is in the same family as the nutrition powerhouses’ broccoli, kale and Brussels sprouts (known as the cruciferous family). These veggies are touted for containing indole-3-carbinol, a phytochemical that can deactivate an estrogen metabolite that promotes tumor growth, particularly in breast cells, and may possibly help cancer cells from spreading to other parts of the body. Cauliflower actually makes a great substitute for the starchier potato. Make our outstanding cauliflower mash recipe, found HERE.

ONIONS contain powerful antioxidants – chemicals that can protect cells and tissues from damage and deterioration. Research has shown that more bitter and pungent onions have higher levels of these antioxidants. They also contain thiosulfinates, chemicals that may help protect the heart.

MUSHROOMS are teeming with a ton of nutrients, including vitamin C, potassium, and B vitamins. White button mushrooms even have small amounts of vitamin D. Some varieties including shiitake, maitake, and reishi appear to pump up the body’s immune system, making them a popular choice in anti-cancer diet protocols.Add mushrooms and onions along with other veggies to a stir-fry or immune-boosting soup. HERE is a favorite recipe using mushrooms in a stuffed acorn squash dish (this one has onions and garlic too)!

Download our handout to learn about even more amazing whites (some will surprise you!) . . . and get 6 delicious recipes using these nutrient-rich veggies. 

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stephanie goodman and jane schwartz


Jane and Stephanie, creators of The Simply Nourished Solution™, are nutritionists who help women over 50 go from overweight, frustrated, and inflamed to lighter and healthier so they can be more active, feel good in their bodies, and live the second half of life with energy and confidence. Their 3-pronged approach, which can fit into any lifestyle, encompasses not only wholesome energizing foods but powerful habit and mindset shifts.


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