Eating “The Purples” (the benefits of purple foods)

I suppose I'm going through a little withdrawal from getting really "sciency", as one of the bloggers from Real Food Freaks (see my lower right sidebar) called me, since I am making my blog more palatable to those more focused on recipes, lighthearted health articles, cool photography and such, but I have take a second to go back to my "sciency" analytical nature and write a quickie about purple foods.

I suppose I can balance it all out by keeping in brief and throwing in some cool colorful purple pictures, and a bonus recipe for a cool, breezy summer drink called Purple Lavender Mojito. Let's see if my blogging skills can pull it off………….

....... I love red kale in my fruity smoothies

Currently my favorite "purple" is red kale. I never knew how to consistently get it into my diet, but I learned how to add it to my daily Power Smoothies.

My smoothies still have a fruity taste in spite of my kale and other veggies, and along with my other favorite purples, blackberries, raspberries, and blueberries, they all give me a fruity, tasty, purple good treat every single day. It's a great way to start the day with such a good nutritious vibration.

Anyhoo, below is the "sciency" stuff about the benefits of The Purples, if you are not the sciency type, then just enjoy the photography and perhaps think about how to get one or two of The Purples into your diet on a consistent basis. And, check out my recipe for the drink Purple Lavender Mojito, something different for the summer!!!!!



Mother Natures gifts from "The Purples":     Indoles, Ellagic Acid, and Anthocyanins

Indoles: Good Sources: purple cauliflower, purple cabbage
Benefits: Derived from sulfur compounds in cruciferous veggies, these may slow the metabolism of carcinogens.
Cooking Tip: Steam cauliflower: it's likely the best prep for retaining indoles. Toss chopped kale with mashed avocado and olive oil.

Ellagic Acid: Good Sources: berries
Benefits: The phytochemical may lessen the effect of estrogen in promoting breast-cancer cell growth.
Cooking Tip: Keep frozen berries on hand for smoothies. Add to salads, pancakes, or on top of cereals.

Anthocyanins: Good Sources: red cabbage, eggplant, grapes, berries
Benefits: These antioxidants improve brain function and balance, and they may reduce the risk of cancer, stroke, and heart disease.
Cooking Tip: Try swapping in finely shredded cabbage for your typical salad greens and toss with avocado and red onion.


Recipe for Purple Lavender Mojito

10 to 15 mint leaves
10 to 15 blueberries
1 ounce lavender syrup*
Juice of 1/2 of a pressed lime
1 1/2 ounces white rum Club soda (I swap out with sparkling water and add a little optional rum to avoid cheap sugars)

1. In a tall glass, muddle mint leaves, simple syrup or lavender syrup, lime juice, blueberries.
2. Muddle just enough to combine flavors, being careful not to over-muddle. Fill glass ice. Top with
and sparkling water/optional rum and stir.
3. Garnish with 3 blueberries on a pick. Serve with a straw.

*Lavender Simple Syrup

2 cups water
2 cups
Birch Tree Xylitol Sweetener  (it's the best natural sweetener I've found so far, could also use stevia but Birch Tree Xylitol taste much better)
2 tablespoons dried lavender blossoms

1. Bring ingredients to a boil in saucepan, stirring so that the Xylitol dissolves. Reduce heat and continue stirring until all the Xylitol sugar has dissolved.
2. Remove from heat and let steep for 30 minutes. Remove lavender blossoms and allow syrup to cool. Store in an airtight container and keep refrigerated ~dw~.


You might also like

"The Reds"

"The Yellows"


"The Oranges"


The Greens


check out all my articles in "Eat Smart", the science of food (click here or on the photo below)

7 Responses


You are hilarious.  I hope you took that as a compliment, because that's how I meant it.  You are uber smart when it comes to the sciency nutrition stuff.  I'm jealous.


It’s all good!! I’m gonna use the term “sciency” forever, that might be more torture for you that me however 🙂


I've seen the purple cauliflower but I was always skeptical of it… where does the purple color come from? Thanks for linking up to Healthy 2Day Wednesday and come back next week to see if you were featured!


This is great info!  The greens seems to get all the fame…I knew berries were good but never though of a purple "food group." I'm so glad I found your post through real food wednesday.  Thanks for sharing!!!


Thanks for the comment. I just finished “The Reds” on my blog, click under New Posts to check it out. ~stay healthy~


I like your science stuff!!!!!!!! That's why I clicked on the blog. The pictures and recipes are great too.


Hi Bridget,

Did you say “Science Stuff” ?? Funny, I remember when I was called “Sciency”. But, in case people cant see it, I’m a scientific “Egghead” at heart, who thought if I did a scientific blog, it would bore everybody to death, that’s why I got into the photography and visual appeal, for the social media masses.

But, I’m not-for-profit, just passion for health and wellness, and there’s a compliment in you comment somewhere, and I’ll take it!!! (those comments are my only payment)

~stay healthy~

Doug at Gaia Health Blog

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