Distinctly Montana Magazine

THE BITE If all our meals could be healthy, nutritious, and delicious, we'd be fortunate. Here are some ideas for quality dishes — and in-season. Enjoy this brightly-colored and flavored Tricolor Slaw w/ Kale, Chard, Purple Cabbage & Carrots Color Me Healthy By Janice Haugen When it comes to food, color matters. Vibrantly colored fruits and vegetables significantly enhance our health and well being through their abundant vitamins, minerals, and phytonutrients. Enjoy these benefits and more by eating a rainbow at every meal: Red foods support the heart and improve circulation. The antioxidant lycopene gives them their rosy hue and helps control high blood pressure, strengthens the immune system and protects the skin from sun damage. Yellow and orange foods support the stomach and spleen. They help maintain proper digestion and regularity and decrease inflammation in the joints. Beta carotene provides the color and promotes healthy vision while helping to protect the eyes from cellular damage. Green foods support the liver. Nutrient rich, they get their color from chlorophyll that oxygenates and purifies the blood, boosts iron levels and strengthens the immune system, bones, muscles and brain. Purple and Blue foods support the kidneys. Richly colored from the powerful antioxidant anthocyanin, these foods help protect against cancer and heart disease, help fight inflammation and help prevent short-term memory loss. Be an artist in your kitchen. Experiment with colorful, nutrientrich foods for optimal health. Janice Feuer Haugen, author of five cookbooks, shares her enthusiasm for real food through Healthy Cooking Classes and Culinary Coaching. Follow her food adventures through seasonal recipes, photographs, and stories on her Web site Everyday Healthy! Everyday Delicious! Resting the slaw for 30 minutes before serving softens the vegetables. Makes 9 cups (4-6 servings) Dressing: 2 teaspoons Dijon mustard 2 tablespoons apple cider vinegar 2 tablespoons mayonnaise (optional) ¾ teaspoon cinnamon ½ teaspoon nutmeg ½ cup extra-virgin olive oil ½ teaspoon salt Dozen twists freshly ground black pepper Salad Ingredients: ½ cup slivered almonds 2 ½ cups young lacinato kale, stems removed and very thinly sliced; leaves halved and thinly sliced 2 cups Swiss chard, stems removed and very thinly sliced; leaves halved and thinly sliced 4 cups thinly shredded purple cabbage 2 cups grated carrot 1 large scallion, thinly sliced on the diagonal 2 tablespoons thinly sliced fresh basil 2 tablespoons finely chopped fresh parsley 1 tablespoon thinly sliced fresh oregano 1. Toast the almonds 6-7 minutes in a 350-degree oven. Put aside to cool. 2. Use a blender to combine the dressing ingredients. 3. Combine the salad ingredients, except the almonds; place in a large bowl and toss with the dressing. 4. Salt and pepper to taste. 5. Add the toasted almonds just before serving. DISTINCTL MONTANA | DIGITAL Y Jane Fonda explains how to eat by color: www.distinctlymontana.com/fonda134 DISTINCTLY MONTANA Gal 15 FALL | 2 0 1 3

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