The many benefits of antioxidants

A colourful array of flavours!

Antioxidants are found in a huge variety of foods, each one more delicious and colourful than the next. Each pigment corresponds to different antioxidant compounds that also provide a range of benefits to the body. So make sure that you consume fruits and vegetables of every hue as often as possible

RED	strawberries, cranberries, beets, tomatoes, etc.
GREEN	broccoli, kiwi, lettuce, zucchini, etc.
YELLOW AND ORANGE	mango, papaya, carrots, oranges, etc.
WHITE AND BROWN	mushrooms, garlic, onions, etc.
BLUE AND PURPLE	eggplant, blueberries, figs, grapes, etc.

Five tips to include more antioxidants in your meals

• Leave the edible skins on vegetables and fruit
• Add berries to yogurt smoothies
• Add dried cranberries or cherries to yogurt, oatmeal and cereal
• Use real dark chocolate in hot chocolate
• Add fresh or dried berries to couscous and salads.

For other practical tips on how to increase your antioxidant intake, visit www.IGA.net

A healthy dose of colour to fill your plate

When it comes to creating colourful dishes, fruits and vegetables are the star attractions. Here are some colourful ideas that restore fruit and vegetables to their rightful place!

• A splash of red to spread the love: Warm Beet & Blood Orange Salad
• Some blue and purple to fill your daydreams: Stuffed Eggplant Fan
• A cloud of white to float on: Creamy Celeriac & Green Apple Soup
• Rays of yellow and orange to add some sunshine: Cilantro Mango & Shrimp Salad
• Some green to add a taste of summer: Honey & Garlic Rapini