Purple foods are popping up everywhere: purple cauliflower, purple potatoes, purple asparagus, figs, blueberries and prunes. According to Whole Foods Market, purple foods are one of the hottest food trends this year.
The power of purple goes beyond the vibrant color; purple produce is packed with beneficial anthocyanins. Studies for decades reveal that anthocyanins have high antioxidant scores and provide heart health, anti-inflammatory, weight loss, anti-cancer benefits and much more.
Here are two recipes to help you pump up the purple in your diet.
Purple Sweet Potato Fries (Recipes adapted from Whole Foods Market)
Serves 4 to 6
Enjoy these crispy baked fries as a lively snack or side. Baking at this high temperature requires a little extra attention but it will be worth it. Season using a blend of 1 to 2 teaspoons of ground spices such as ginger, paprika or cinnamon, if you like.
- 4 medium purple sweet potatoes
- 4 teaspoons extra virgin olive oil or canola oil
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
Preheat oven to 450°F. Peel potatoes and cut into matchsticks about 1/4-inch to 3/8-inch wide. Place potatoes in a large bowl. Add oil, salt and pepper and toss until coated.
Spread potatoes on 2 large baking sheets in a single layer and bake 15 minutes. Rotate baking sheets and gently turn over potatoes. Continue baking about 20 minutes or until crisp. Watch potatoes and turn frequently to prevent burning or sticking to the pan. Serve immediately.
Per Serving: 170 calories (35 from fat), 3.5g total fat, 330mg sodium, 32g carbohydrates, (6 g dietary fiber, 10g sugar), 3g protein.
Slow Cooker Oats with Prunes and Dates (Adapted from Whole Foods Market)
- 1 ½ cups steel-cut oats
- 1/2 cup pitted prunes (10 to 12), chopped
- 1/2 cup dates (5 or 6), pitted and chopped
- 1/2 teaspoon ground cinnamon or ground ginger
Combine oats, prunes, dates, cinnamon and 5 cups water in the cooker and stir well, breaking up sticky fruit with your fingers, if needed.
Cover and cook on low until oats are tender and mixture is thick, 7 to 8 hours. If you’re cooking this during the day, stir oatmeal once or twice, if you like. If cooking overnight, there’s no need to stir.
Once cooked, uncover and stir well. (Oatmeal will thicken more as it cools.)
The oatmeal will keep refrigerated in an airtight container for up to 3 days or in the freezer for up to 3 months. Nutritional Info:
Per Serving: Serving size: about 1/2 cup, 110 calories 0g total fat, 28g carbohydrates, (3 g dietary fiber, 10g sugar), 4g protein.
Makes 1 dozen
The classic blueberry muffin gets an update with spelt flour and a flavor boost from orange juice and zest.
- 2 cups frozen blueberries
- 4 tablespoons (1/2 stick) softened butter or canola oil, plus more for the pan
- 2/3 cup sugar
- 1/3 cup unsweetened applesauce
- 2 eggs
- 1/2 cup orange juice
- 2 teaspoons pure vanilla extract
- 2 cups spelt flour
- 2 teaspoons baking powder
- 1 teaspoon grated orange zest
- 1/4 teaspoon fine sea salt
Preheat the oven to 375°F. Butter a 12-cup muffin tin or line with paper muffin liners. In a large bowl, cream together butter or oil and sugar. Stir in applesauce, eggs, orange juice and vanilla.
In a second large bowl, whisk together flour, baking powder, zest and salt. Stir flour mixture into butter-egg mixture until just combined. Gently stir in blueberries. Spoon batter into muffin cups and bake until a toothpick inserted in the center of a muffin comes out clean, about 30 minutes.
Per Serving: Serving size: 1 muffin, 180 calories (50 from fat), 5g total fat, 2.5g saturated fat, 45mg cholesterol, 140mg sodium, 30g carbohydrates, (4 g dietary fiber, 14g sugar), 4g protein.