Colouring Food with Superfoods The Complete Guide
- Amber Houbara
- Dec 22, 2018
- 11 min read
Updated: Jun 9, 2019
How tempting is to see a stack of rainbow pancakes? Or maybe a colorful sushi? Blue Smoothie or even pastel colour marble pizza ?!
Unfortunately, artificial food colouring has long been proven to be harmful to our health, and it sucks…
But we have news for you, and its promising !
Not only can you use fruits and vegetables to colour your favorite foods, it's time to jump up a step and add colours and nutritional value to the food you put into your mouth!
It's time to use the Super Foods you love in order to colour your plate and make you and your loved ones happy, and yes, the kids will love it too !!!
For many generations, different cultures used to colour their own foods as well as their ethnic clothing and jewellery, with plants, some of which are edible and are now called "super-foods."
So how would you become a master in colouring food using superfoods?
We have prepared a series of articles including lots of colorful recipes just for you, let's get started!
The colourful guide for beginners!
Green
Why is it good for us?
The main green pigment colour is Chlorophyll. It strengthens the immune system and therefore protects the body from diseases and increases its durability. Chlorophyll also has a well known antiseptic effect.
There are also green flavonoids that contribute to slowing down ageing, and reducing the risk of cancer and heart disease.
Another important green pigment is Lutein. It is anti-oxidant which means it has anti-cancer properties and it slows down ageing in the body as well. Mainly, it excels in protecting the eye’s and helps fight damage and cataract development.
The Carotenoids are also a major green pigment, they have the ability to reduce the risk of cardiovascular disease, reduce the risk of developing cancer and slow down ageing of body tissues.
Bright Green
Matcha Powder
What is it?
Fine green tea leaves, which have been steamed and ground into powder (the parts of the leaf found in powder depend on the quality of the matcha)
Origin and History
Japan and China, steamed and powdered green tea for transport and trade and over the years, it has and been used by many generations as a large part of Zen and Buddhism rituals. There are different qualities of powder, as well as prices.
-The bitter the powder is the cheaper and lower quality it is, therefore when you choose your Matcha powder know you will pay for its fine taste.
Benefits
Contains antioxidants (One of which is known to fight cancer - EGCG), a weight loss assistant, studies show that there is a link between Matcha and heart disease prevention (Matcha lower the blood pressure) as well as presentation of type 2 diabetes. Studies have also shown the effectiveness of Matcha against migraines.
Dark Green
Spirulina Powder
What is it ?
A powder made of green-blue algae (which is actually cyanobacteria) collected from shallow water, filtered, dried in the sun and incorporated into the puree and then into the powder.
Origin and History
The Aztecs in Mexico and tribes in Lake Chad in Africa were probably the earliest to use this plant for food. In recent years Spirulina has become a worldwide phenomenon and conquered every continent.
Benefits
Contains protein, iron, B vitamins, iodine and other minerals (beware of increased consumption due to relatively large amount of iodine), allergy treatment and more.
*For those with thyroid problems, avoid spirulina or consult a doctor.
Concentrated Chlorophyll Liquid
What is it?
Chlorophyll is the green pigment found in all green plant foods.
Benefits
Strengthens the immune system, protects against fungi, cleanses the body, detoxifies, contributes to the digestive system, helps against bad breath and body odor, reduces inflammation and infection from wounds, reduces acne, improves the quality and quantity of red blood cells and contributes to weight loss.
Red -
Why is it good for us?
The main red pigment is Lycopene. It has been shown that eating foods that are rich in lycopene (such as tomatoes, red sabres, red grapefruit, watermelon, pomegranate, etc.) reduces the risk of cancer in general and breast cancer (most common in women) and prostate in particular. Lycopene is also known to reduce bad cholesterol (LDL) cholesterol, which increases the risk of cardiovascular disease. Lycopene is also important to consume to maintain normal vision and slow ageing of the eye and glaucoma.
Because it is such an important antioxidant, Lycopene also protects against solar radiation. You don’t need to apply tomato paste to your skin instead of sunscreen, It is enough to eat it regularly to provide your skin with additional protection against harmful sun radiation.
Powdered Sabres
What is it?
Sabres fruit, dried and ground into powder.
Origin and history
The Sabras originally originated in Mexico, from there reached Spain and migrated to Israel by the Spanish conquerors
Benefits
Contains vitamins and minerals, amino acids, betanin, fiber, proteins and antioxidants, stimulates the immune system, contributes to anticancer and anti-viral activity, reduces pain, balances cholesterol and contributes to diabetes.
Orange / Yellow / Brown
Why is it good for us?
The orange-yellow-brown pigments contain beta-carotene, which is a derivative of vitamin A. It belongs to a large family of carotenoids that give all orange plants their orange and yellow colours. Beta-carotene is considered to be more effective and safe to use than vitamin A. An excessive intake of vitamin A is not recommended and may lead to poisoning (and therefore is better to consume beta carotene). Beta carotene is a powerful antioxidant and fat soluble, therefore affects mainly fatty tissues and cell membranes. It also affects the quality of night vision and contributes to lowering cholesterol levels and reduces the chance of developing cardiovascular disease. Beta carotene in particular and the carotene in general are important in fighting cancer. They encourage the creation of unique cells in our bodies that are designed to kill tumors when they are small.
In this group of yellow-orange-brown pigments, there are also pigments from the family of betalain which are protecting the body against various types of cancer.
Yellow
Turmeric powder
What is it?
Powder made from the turmeric root
Origin and history
Origins in India where it was used in the kitchen for medicinal purposes and ritual ceremonies, from there it traveled to China, Africa, Jamaica and found its way on to the rest of the world. In South Asia it has been used for thousands of years for medicinal purposes.
Benefits
Anti-inflammatory, anti-aging, increases the production of antioxidants in the body, helps brain and heart function, prevents cancer and Alzheimer, helps with sever Arthritis (joints inflammation), prevents depression, prevent dementia and ageing diseases (or at least postpone them).
Orange
Powder of Dunaliella Salina
What is it?
Dunaliella Salina is a type of halophile (the halophiles are type of extremophile organisms that thrive in environments with high salinity) micro algae that grows in salt water.
Origin and history
First found in France and then in Germany, now grown in farms mainly in Australia
Benefits
A very high content of beta carotene, the type which helps to fight cancer (Beta carotene is known to help combat cancer cells, but Chinese scientists have found that the combined carotenoids found in Dunaliella Salina inhibit the development of cancer cells by 55%, which was the highest in the beta-carotene group!) Therefore, D.Salina contain more Beta Carotenes than other plants. Contributes to people with skin problems Eczema and rashes, especially for people who are sensitive to the sun, contributes significantly to skin health, contains vitamin A.
Brown
Why is it good for us?
Besides the Yellow-Orange-Brown pigment group, the brown pigments also contain melanin.
Melanin has a beneficial effect on vision, and in general on eyes and skin. Melanin deficiency has been documented in medical literature and is related to deafness and Parkinson's disease.
Carob powder
What is it?
The fruit pod of the carob tree is cooked, dried and ground to a powder
Origin and history
Origin in the Middle East (Southern Europe, North Africa, the Mediterranean islands, West Asia and Iran to the Canary Islands and Micronesia). The seeds of the tree were used in ancient Rome as a weight against nuggets of gold (Carob is the carat unit used to measure gold). It was later used as a source of sugar until the sugar cane was more accessible. In Malta it served as life-saving food during the Second World War. And today is a known replacement for chocolate.
Benefits
It helps to fight diarrhea and digestive problems, reduces cholesterol, contains antioxidants and fiber, contributes to weight loss, contributes to heart function and health, helps reduce the amount of cholesterol, prevents cancerous cells.
Cacao powder
What is it?
A powder that is ground from the pods of the cocoa tree
Origin and History
The first documented use of Cacao was by the Mayan and Aztec tribes of Latin America. The tribes believed that the Cacao was sent from Eden by the gods, they attributed it to healing and worship. Then the cacao traveled to Europe via Spain (the Europeans had to add vanilla sugar and cinnamon to match the bitterness to the European palate), from where it spread out to the whole world over the years. Today it is mainly used as a healthy substitute for chocolate.
Benefits
Rich in antioxidants such as polyphenols, can lower blood pressure, contribute to preventing stroke and heart attacks, improves blood flow to the brain and brain functions, improves mood, contains flavonoids and thus improves symptoms of type 2 diabetes and prevents cancer cells.
Purple / Blue / Black -
Why is it good for us?
Dark blue, purple and blacks hues contain pigments of Anthocyanin.
The difference in color - whether it would be purple - blue or black can be derived by environmental conditions such as oxygen, light, or acid contact with the color, for example purple cabbage will turn a more blue color when its mixed with acidic food.
In the health perspective, these substances can reduce blood pressure, protect the body from various types of cancer and contribute to the appearance of vital and healthy skin.
They are also effective in preventing the development of diabetes, maintaining brain function and vision.
The blue and purple pigments are actually flavonoids, which are powerful antioxidants. They protect the cells and their membranes from the oxidation damage we are exposed to in our every day life. As a result, they protect against ageing, reducing the risk of cardiovascular disease and acting as anti-cancer. Their great advantage is that they are not damaged by cooking and therefore can be found in foods that have been heated as well. Because of their dark colors, they are considered, according to Chinese medicine, as blood and kidney boosters and recommended for anyone suffering from anemia.
Purple / Pink -
Why is it good for us?
In addition to what has been said above, in this group of purple pigments, there are also pigments from the family of Betalains (mainly in beetroot), the Betalains protect the body against various types of cancer.
Purple
Beet Powder
What is it?
Beets that has been grated, dried and ground several times.
Benefits
contributes to lowering blood pressure, contains Betanin that contributes against cancer, contributes to the liver, contains calcium, iron, B vitamins, and antioxidants. increase energy levels, Anti inflammatory, increase brain functions, helps to control blood sugar levels, helps reduce “bad” cholesterol, contributes to pregnant women, helps aid anemia, contributes to libido, helps to develop stronger bones and teeth, contains vitamin A, contributes to the skin.
Acai Powder
What is it?
Acai is a berry, it can be dried and grounded into a powder, or pureed and frozen.
Origin and history
The Amazon region (mainly in Brazil), the jungle tribes in the Amazon used the acai for medicinal purposes (until now the Shuar tribes use Acai for medicinal purposes). Slowly it began to appear on the coast of Brazil because it is a perfect source of energy for surfers and from there it rolled into the Western world very quickly.
Benefits
Antioxidants, especially anthocyanin which reduce stress and inflammation and contribute to blood flow to the brain, as well as to memory. Reduces "bad" and "good" cholesterol. Contains good nutritional fiber, reduces cancer cells, contributes to muscles, and contains calcium.
Pink
Pitaya Powder
What is it?
Fruit (actually cactus) dried and ground into a powder
Origin and history
Mainly originated in Central America (Costa Rica) and South East Asia (Vietnam and Malaysia)
Benefits
Prevents cancer cells, Stimulates the immune system, It contains iron and therefore helps to aid anemia, contains antioxidants, magnesium and B vitamins, aids acne, aid against burns from the sun and to improve dry skin, contains vitamin C, helps against fungus and bacteria, helps maintain strong and healthy hair, anti-inflammatory, contributes to the healthy vision, contributes to strong bones and teeth, contains folic acid.
Taro powder
What is it?
A purple potato, dried and ground into a powder.
Origin and history
originated in Southeast Asia, from there traveled to the Pacific islands and later to Egypt and the Mediterranean, Africa, Caribbean and America. It is considered one of the first plants grown and processed on farms.
Benefits
contains dietary fiber, vitamin E, potassium iron and magnesium, contains low glycemic value, antioxidants, vitamins A B C, rich in minerals, amino acid, and omega-3
Blue
Light Blue
Blue Spirulina
What is it ?
The blue antioxidant from spirulina is extracted from the blue-green spirulina and sold in a powdered form
Origin and History
The Aztecs in Mexico and tribes in Lake Chad in Africa were probably the earliest to use the plant for food. In recent years Spirulina has become a worldwide phenomenon and conquered every continent.
Benefits
Contains protein, iron, B vitamins, iodine and other minerals (beware of increased consumption due to relatively large amount of iodine), allergy treatment and more.
*For those with thyroid problems, avoid spirulina or consult a doctor.
Dark Blue
Butterfly Pea Flower Powder
What is it?
An eatable flower, that has been Dried and ground into a powder.
Origin and history
Southeast Asia, mainly used for generations in Burma and Thailand for coloring foods, drinks and clothing in addition to being used for healing.
Benefits
Enhances vision, improves hair growth and quality, improves skin, full of antioxidants, improves the body's function, improves the function of the brain, improves urinary function and therefore contributes to lower blood pressure, relieves pain and swelling, relaxes anxiety and stress, anti inflammatory, helps aiding flu and asthma, inhibits sugar consumption and therefore aids in diabetes, contains cyclotides proven to be beneficial against HIV, helps epilepsy patients, reduces cancer cells, contributes to lowering fever.
Black
Why is it good for us?
Besides the Purple-Blue-Black pigment group, in the group of Black pigments there is also melanin.
Melanin has a beneficial effect on vision, and in general on eyes and skin. Melanin deficiency has been documented in medical literature as related to deafness and Parkinson's disease.
Black
Activated Charcoal Powder
What is it?
A powder made from the coal of a coconut shell
Origin and history
Originated in ancient Egypt and was used to make bronze and ancient papyrus. Then the Hindus used it to clean their water. Later on, it was used to cure epilepsy, chlorosis and vertigo and over the years to cure more and more things like gas and the digestive tract, ulcers, acid reflux (heartburns), nosebleeds due to iron deficiency and more
Benefits
Helps the digestive system diarrhea and gas, helps kidney function, contributes to oral health and bleaches teeth, contributes to the skin and is found in deodorant products, washing toxins from the body and even sometimes used by doctors to treat cases of overdose or poisoning in emergency rooms of hospitals.
* Better to not use Charcoal on a daily basis, because Charcoal is coal and is nevertheless produced by burning.
White
Why is it good for us?
White vegetables and fruits are rich in nutrients and pigments that help in the fight against many health issues and diseases. They have mainly anti-cancer properties that have been proven in studies, these are mainly uterine, lung, colon, cervical, ovarian, and prostate cancers.
According to Chinese medicine, the whites are mainly suitable for strengthening the lungs and are therefore recommended during periods of respiratory disease.
White – Off - White
Maca Powder
What is it?
The root of the Maca is dried and ground into a powder
Origin and history
Origin in the Andes mountains of Peru and Bolivia, has been used for many generations as food for humans and animals. The Peruvians used to use Maca for medicinal purposes. Around the 1960s and 1990s, the Maca began to become increasingly familiar in Latin America and later on in the Western world.
Benefits
Contains vitamin C, magnesium, iron, potassium, manganese, B6, increases libido, can increase fertility, can help with menopause side effects, improves mood, stimulates and improves physical abilities in exercise, protects from the sun if applied on skin, Improves brain function, helps reduce prostate tumor,
* People with thyroid problems should avoid Maca or consult with a doctor.
Mesquite Powder
What is it?
A pod fruit, dried and ground into powder
Origin and history
originated in South America and the Southwest, where the fruit-pods and the trunk were used for many generations. The trunk was used to build boats and fruits were used as flour and sweetener for cooking purposes.
Benefits
It is sweet but has low glycemic content, contains iron, is used as a gluten-free flour, contains protein, fiber, potassium, calcium and magnesium, contains fatty acids and omega-3, antifungal, stimulates the immune system, helps headaches and migraines,
Lucuma powder
What is it?
A special fruit that is dried at low temperature and is ground into a powder.
Origin and History
The origin of the Lucuma in the Andes Mountains of Peru, Chile and Ecuador, it was painted on ancient tombs of Peruvian tribes. Peruvian tribes see the Lucuma fruit as a symbol of longevity and fertility.
The Europeans who arrived in Ecuador found it in 1531.
Benefits
Helps the skin and the digestive system, sweet but contains a low glycemic value, helps heal wounds When applied to the skin (especially the oil that is produced from it) as well as maintain healthy skin, contains vitamin C, potassium, iron, calcium and other minerals, contains flavonoids.
_______________________________________
This article is the first of the series
"Colouring Food with Superfoods"
A massive collaboration for X-net Magazine.
Amber Houbara
Travel, Food & Lifestyle Blogger.
production, recipes, writing, styling, photography
Liora Houbara
Dietitian MSc. Chinese Medicine & Herbs, Master N.L.P
nutritional and health facts about colours in food
(her old instagram got hacked)
Derek Simpson
Photographer
Photography and help in styling (in the folder called Derek Simpson)
Rawnice
Superfood Powders
Royal Bali Ceramics
Ceramics
X-net magazine
Comments