Why You Should Add Purple Produce To Your Plate

Words: Crush

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It is no secret that colourful foods are good for you. ‘Superfood’ status is usually awarded to red, blue and purple fruits and vegetables – think pomegranates, goji berries, blueberries and acai (red velvet cake only counts if you make it with beetroot).

While green veggies have always hogged the limelight for being the most nutritious, eating from a range of colours ensures you get everything you need for a healthy diet.

Colour is good for you

The health benefits of purple vegetables and fruits, as well as foods that are on the red and blue spectrum, include lowered cholesterol and increased immunity, to name a few – but what’s the active ingredient behind all of this?

Anthocyanins are the powerful plant compounds responsible not only for the royal hues, but also for the inflammation-busting and blood pressure-lowering goodness in common foods such as plums, red cabbage, figs, beetroot and berries.

It is the mighty anthocyanins in red grape skins that turn red wines a gorgeous garnet colour, and also the reason why red wine is a good antioxidant – in moderation, of course.

This natural pigment is present in both the skins and the flesh of many fruits and vegetables, and is sensitive to heat, so it’s best to either cook it quickly to preserve the goodness and colour, or eat it raw if possible.

Add purple to your plate

If your aim is to eat more red, purple and blue foods, there are many options gracing grocery store shelves. Look out for rhubarb, aubergine (the skin is high in anthocyanins), radishes, purple carrots, purple beans, purple mangetout peas, red onions, purple micro herbs, and even edible purple flowers. Reap the benefits with these recipes…

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Aubergine Recipes

One of our all-time favourite purple vegetables is the humble aubergine (also called eggplant or brinjal).

Baked Aubergines with Tahini Sauce

This tasty dish is full of Middle Eastern flavours and is vegetarian-friendly.

Recipe for Baked Aubergines with Tahini Sauce

Tandoori Aubergines with Mint Tzatziki

A delicious way to eat aubergines; serve alongside your favourite protein, or enjoy as a dish all on their own.

Tandoori Aubergines with Mint Tzatziki

Caprese Aubergine Parcels

Braaied to perfection, these parcels are perfect for your veggie-loving friends.

Recipe for Caprese Aubergine Parcels

Smokey Aubergine and Courgette Tart

All the goodness of green and purple veggies, and crunchy phyllo.

Recipe for Smokey Aubergine and Courgette Tart

Beetroot Recipes

It doesn’t get more reddish-purple than beets.

Beetroot Falafel on Flatbread

A delicious take on falafel, infused with the goodness of beetroot and chickpeas. Serve on flatbread with a tasty tahini drizzle and top with guacamole.

Recipe for Beetroot Falafel on Flatbread

Beetroot Tzatziki

Traditional tzatziki is a thick, creamy sauce combing yoghurt with cucumber. This recipe uses beetroot instead, giving it yummy flavour and a beautiful colour.

Recipe for Beetroot Tzatziki