BENEFITS AND EATING TIPS
Red vegetables

From scarlet to crimson, red vegetables make an attractive and phytonutrient-packed food source. Red vegetables are also often loaded with Vitamin C.

The champion antioxidants of this group are the red pigments – anthocyanins and carotenoids. Lycopene is a carotenoid which is found in the red of tomatoes and is considered a nutritional “super-hero”.

Get red protection into your day by including vegetables such as tomatoes, red capsicums, red onions, red skinned potatoes, red cabbage, radishes, red skinned kumara.


Try these quick and easy suggestions:

• Make a salad with tomato wedges, crumbled feta and crispy cooked bacon on a bed of spinach leaves.
  

• Sliced tomatoes on toast are a great start to the day. Or serve on crackers for a delicious morning tea.
  

• For a delicious salsa, finely dice red onions and tomatoes and mix together. Spice it up with some sweet chilli sauce.
  

• Add red to your barbecue with tomato halves and red capsicum strips. Brush sparingly with oil and turn frequently during cooking.
  

• Microwave red skinned kumara, with the skin on. Allow 3-4 minutes per kumara. Split and fill with pickle, cheese or sour cream and finely chopped red capsicum. Another great filling is chopped ham or salami, chopped tomatoes, pesto sauce and Parmesan cheese.
  

• For a great soup, sauté 3-4 cups chopped carrots, onions, celery, leek, or kumara. Add one can of chopped tomatoes, simmer until vegetables are soft. Blend. Thin with tomato juice and season to taste.
  

• Slice tomatoes, red onion and cucumber. Add basil leaves and your favourite vinaigrette.
  

• Leave the skin on 4 large red skinned potatoes, cut into wedges. Place in a roasting dish with 2 finely chopped garlic cloves, 2 Tbsp finely chopped fresh mint, 1 sliced red capsicum, ½ cup tomato paste, 2 Tbsp brown sugar, 2 Tbsp vinegar, ½ cup water with 2 Tbsp oil. Bake at 180°C for 30 minutes. Turn during cooking. Add a little extra water at the end of cooking to give a smooth glossy coating.
  

• Cut radishes into quarters and serve with your favourite dip or hummus.