Popular brown and white fruits and vegetables include cauliflower, dates, brown pears mushrooms, parsnips, onions, garlic, ginger and potatoes. Seeds and spices, including flax seed, sesame seeds, sunflower seeds, clove, nutmeg and cinnamon also fall into this category. Like all colorful fruits, vegetables and seeds, brown/white options contain a variety of vitamins, minerals and phytonutrients.
Research shows that these nutrients:
- May help support a healthy immune system,
- May help reduce the risk of cancers
- Have strong antioxidant effects on the body
- Contain antiviral, anti-inflammatory and antibacterial properties
- May help lower blood pressure
Many of these fruits and vegetables are extremely high in fiber, which aids in healthy digestion and weight control. Fiber works with probiotic-rich kefir to regulate digestion, promote immunity and keep your digestive system functioning at the optimal level.
Sound familiar? As we’ve explored different colors of fresh fruits and vegetables throughout our Drink Your Colors with Kefir series, we’ve noticed a lot of overlapping value or benefit across the spectrum of colors. As a whole, fruits and vegetables contain fiber, antioxidants, vitamins, minerals and phytonutrients that work together to provide a myriad of health benefits. But while there are similarities, each color has its own highlighted nutrients – something that makes the color family special. In the case of brown and white, we find two impressive phytonutrients in higher concentration than in any other source: allicin, found in the onion/garlic family, and lignans, found in flax seeds and sesame seeds.
Allicin is a powerful antimicrobial substance that is released when garlic is crushed or damaged. It’s sometimes called “nature’s insecticide” because it actually protects garlic from insects and harmful fungi. Allicin has strong antibiotic properties and has been a popular folk remedy for hundreds of years.
Lignans, not to be confused with lignins, are phytonutrients that are related to fiber and act as antioxidants. Flax seeds are credited with having the highest concentration of lignans, but sesame seeds, sunflower seeds, cashews and peanuts also contain them. Lignans are shown to help promote healthy blood vessels and have strong anti-inflammatory properties.
While there are many different seasonal fruits and vegetables we could blend up for a colorful, healthy smoothie, we’re attracted to the warm, comforting taste of spicy chai tea. When paired with our Lifeway Lowfat Madagascar Vanilla Kefir and honey, it’s a sweet, spicy treat that warms your heart and fills your belly. Give it a try!
Chai Kefir Smoothie
- 1 cup Lifeway Lowfat Madagascar Vanilla Kefir
- 3/4 cup chai tea concentrate (or one cup strong brewed chai tea)
- Ice, to taste
Combine all ingredients in a blender in the order that they are listed. Blend on high until desired consistency is reached.