Purple Power with Shades of Blue

When it comes to food, the final colour of the rainbow is just as powerful as the first three. Rich in flavonoids, these blue/purple foods have the highest level of natural antioxidant capacity within the fruit and vegetable category. Acting like little security guards, flavonoids help prevent cell damage caused by free radicals. And, according to the National Cancer Institute, "free radicals may play a part in cancer, heart disease, stroke and other diseases of aging."

As a cancer survivor with a family history of both Parkinson's and Alzheimer's diseases, I am always on the lookout for any dietary changes which can help support a healthy heart, mind, and immune system. I was happy to discover the following quick and easy ways to incorporate blue/purple foods into my diet:

Eggplant: Peel and cut eggplant into chunks. Parboil for 5 minutes and squeeze out excess moisture. Add to meatball or stuffed pepper mixture. Or, drizzle fresh slices of eggplant with olive oil and broil them.

Purple cabbage: Add to soups and stews.

Radishes: Serve thinly sliced radishes on a bagel with low-fat cream cheese and black pepper.

Purple potatoes: Roast cubed, unpeeled potatoes for a side dish.

Blackberries/Blueberries: Sprinkle into oatmeal, cereal, or yogurt. Or, mix with almonds and a few chocolate chips for a quick trail mix. Or, replace cake icings with a mixture of these berries.

Plums: Roast chunks in the oven and serve warm over a small scoop of frozen yogurt.

Purple grapes: Freeze grapes in the summer for a cool, healthy treat.

Raisins: Sprinkle raisins on top of a salad or eat by the handful for a quick source of iron.