Eat the Rainbow: Why Eat White Fruits and Veggies

We have successfully made it through the colors of the rainbow, however, we still have one more color to round up – Why Eat White Fruits and Veggies! Why you might ask? Well after checking out the produce section each week for new fruits and veggies that I have not tried, I realized there were a lot of fruits and veggies I was missing because they didn’t fall into the rainbow colors of red, orange, yellow, green, blue, indigo, and violet – that color was white!

In this post, we will learn why it is important to eat white fruits and veggies, what healthy nuggets they provide us, and some yummy recipes to help us eat them. It’s a lot easier to eat things that are good for us if they taste good.

What do White Fruits and Veggies help with?

I couldn’t leave off the white fruits and veggies since they make up a rather large selection in the produce section. In fact some research sites combine white and brown together, but I couldn’t do it, lol.

So what do white fruits and veggies help us with? They can boost our immune system, help prevent cancer, help with cholesterol levels and help lower our blood pressure!! Those are some important tid bits!!

What do White Fruits and Veggies contain?

When you eat white fruits and veggies you are giving your body fiber, potassium, phytonutrients, Vitamins C and B6! These are important nutrients to help keeps us functioning to the best of our abilties!

What are some White Fruits and Veggies

There are more white fruits and veggies than I thought there would be, lol. Which is why I felt it was important to add this color to this series! Some examples are:

  • coconut
  • white peaches
  • chicory
  • apples
  • jicama
  • fennel
  • mushrooms
  • white pear
  • cauliflower
  • white nectarine
  • garlic
  • ginger
  • onion
  • parsnips
  • potatoes
  • white asparagus

I think the most widely used item from this list is probably garlic, I mean we need to repel vampires, lol. In all seriousness, I use a lot of garlic because I absolutely love it when cooking!

Eat White Fruits and Veggies Recipes

Now if you are going to eat white fruits and veggies, it might be helpful to have some yummy recipes to make it a bit easier if these fruits and veggies aren’t your favorite.

eat white fruits and veggies

Easy Breakfast Option

For breakfast, I decided on a smoothie. Yes, I know I have shared a few smoothie recipes already but wait until you see this one!

A little back story first. When we use to go on cruises, we would always get the drink package which included non-alcoholic drinks for the kids – like mudslides and Pina coladas. Well, our first recipe is for a Coconut Pina Colada Smoothie!!! I can’t wait to make this for my daughter since it was her favorite “drink” to order when we were on vacation!

The recipe calls for an Epicure tea that they no longer offer so I would swap the 1 cup of boiling water for 1 cup of coconut water or coconut milk!

Easy Lunch Option

Since we are still in “winter” for a bit longer I opted for a soup. It also felt like soup weather when I wrote this since it was cloudy and cool for Las Vegas, so there is that, lol. The star of this dish is cauliflower. I know there are a lot of cauliflower soup recipes out there, but this one is ‘souper’ tasty so I had to go with it. Check out Epicure’s Zippy Cauliflower and Cheese Soup! I would probably swap the Souvlaki seasoning for crushed red pepper and garlic seasoning, but I like spicy!!!

Easy Dinner Option

For dinner, I chose a hearty pasta dish, Herbed Garlic and Mushroom (it has two white veggies!!). Even though the recipe doesn’t call for the Wintry Mushroom Soup Seasoning, I think you could totally convert that into a mushroom sauce for pasta! I used it as a sauce for pork chops and just reduced the amount of liquid!

eat white fruits and veggies

Bonus – Easy Snack or Dessert Recipe

This could easily be a snack or a dessert and the best part, you can make it as an individual muffin (or not)! Check out Epicure’s Apple Coconut Muffins, they are super easy and quick to make and you don’t need the silicone molds pictured either.

Eat White Fruits and Veggies – Wrap Up

I hope you have found the importance of eating white fruits and veggies and how they can help boost your immune system and lower your blood pressure just to name a few.

I only mentioned a few recipes, but Epicure seriously has tons of yummy recipes that will make eating the rainbow so much easier! If you need help navigating the site and finding what you want, I’m here for you! .

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