This week’s Drink Your Colors with Kefir shines the spotlight on yellow – the color of sunshine, bananas, lemons, squash and corn. Yellow fruits and veggies are in the same family as orange fruits and veggies – they contain high concentrations of carotenoids and phytonutrients, including beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients have been shown in studies to:
- Have anti-inflammatory and antioxidant properties
- Help support a healthy immune system
- Help reduce bad cholesterol in the body
- Support healthy eye sight
- Support healthy digestion
- Encourage collagen formation/healthy joints
Like all of the fruits and vegetables we’ve explored in our series, members of the yellow family are as delicious as they are good for you! Some of our favorites are:
Bananas
One of the most common fruits available (not surprisingly – they’re delicious), the banana has long been appreciated for its dense, sweet flavor. It has a variety of vitamins and minerals, including potassium, making it a favorite of athletes. They’re also a great source of prebiotics. Eaten straight up or in a smoothie, bananas are as versatile as they are yummy.
Squash
Yellow squashes, both summer and winter varieties, can be found almost anywhere in the world. Starchy squash varieties, such as pumpkin and acorn, are an excellent sources of vitamin A, potassium and fiber. They also contain lutein and zeaxanthin, which have been shown to help reduce the risk of chronic eye diseases. Even better? There are so many flavors, shapes and varieties that you’ll never get bored cooking with them!
Lemons
Drinking warm lemon water first thing in the morning has been increasing in popularity over the past few years, due to its ability to not only energize the drinker, but stimulate digestion. Lemons are high in vitamin C, which helps protect your skin, and pectin fiber, which is especially beneficial for colon health. Pectin fiber is also a powerful antibacterial. Bonus: lemons are naturally low in sugar, making them naturally low in calories.
Pineapple
Another favorite of athletes, tropical tasting pineapple is rich in bromelain. Bromelain is an enzyme that helps bread down food in your stomach and promotes a healthy digestive system. It has also been shown in studies to be effective in alleviating joint and arthritis pain by reducing inflammation. Finally, pineapple is very high in vitamin C, with one cup of fresh chunks providing more than 130 percent of your daily needs. It’s delicious, and nutritious, any time!
Keeping with our trend of crafting custom, colorful kefir smoothies, we’ve got something we know you’ll love today. Inspired by the warm weather and a taste of the tropics, we bring you our healthy Piña Banana Kefir Smoothie!
Piña Banana Kefir Smoothie
- 1 cup Lifeway Coconut Chia Low Fat Kefir
- 1 medium banana, sliced and frozen
- 1/2 cup chopped pineapple, frozen
- 1-2 Tbsp grated ginger, to taste
Combine all ingredients in a blender in the order that they are listed. Blend on high until desired consistency is reached.