Eating the Rainbow or the Alphabet

Have you eaten a rainbow today? If not, you should try!

Natural food is SO amazing! Did you know that in nature you can tell what food is high in just by looking at its color? Combining colors throughout the day helps us make sure our bodies get what they need. I have been working a lot on learning about what these colors mean.

Vitamin A is important to our bodies for seeing well, healthy immune system (to fight off germs and other bad things or "pathogens". Pathogen means invader). There are lots of areas in our bodies that need vitamin A to be healthy. Vitamin A is found in many orange colored fruits and veggies such as carrots.

Vitamin B is also super important! B vitamins help our body convert (meaning change) food into energy so we use it. It is also important for the body to make blood cells which transport oxygen to different areas in the body. AVACADOS!

Vitamin C is important for Immunity (again to fight off pathogens and germs) and for helping the body absorb iron and use it. It is good to eat foods high in vitamin C when you take Iron vitamins or eat food with lots of iron in it.

Vitamin D is awesome! Our body makes it when we are in sunlight. We can also get it from different foods like broccoli, green vegetables like spinach and lettuce, and almond/ soy milk.

Vitamin K is also awesome because it helps our body heal when we get hurt. It is needed for healthy blood. When your body gets hurt like it gets a cut our blood forms something called a clot (which is a sticky glob of special cells) that plug the hole and start a scab. Dark green vegetables like Kale are high in vitamin K.

Protein!!!! There is a myth out there that some people think that plant-based diets do not provide enough protein. Luckily, amazing scientists like Mark Rober are helping the world understand that that myth is NOT true. Our bodies need special building blocks of protein called amino-acids and in specific patterns. Plant foods provide all of these building blocks, just need to make sure you are eating enough servings of them throughout the day. My favorite ways to eat protein are with eggs, beans and rice, oatmeal, nuts and seeds, almond butter, peanut butter, broccoli, bread, tempeh, miso soup, Hippeas (chickpea snacks. They are THE BEST!) quinoa, cereal, and veggie nuggets.

Sometimes, when you are eating the rainbow all that is left behind is the crumbs or the gold on the other side. :)

Ingredients (Rainbow Brownies) Have fun!

These are the most delicious fudgy paleo and vegan brownies that you’ll ever make! Raw cacao, unsweetened chocolate and chocolate chunks make them extra chocolatey with rich flavor and chewy fudge-like texture. Kid approved, gluten-free, dairy-free and great when you need a healthy chocolate indulgence!- Paleo Running Momma

• 1/2 cup blanched almond flour

• 1/3 cup raw cacao powder or unsweetened cocoa powder

• 1/2 tsp baking soda

• 2/3 cup coconut sugar

• 1/4 tsp fine grain sea salt

• 3 oz unsweetened baking chocolate cut into small pieces

• 1/4 cup coconut oil refined to avoid coconut flavor

• 1/3 cup creamy unsalted almond butter

• 1/4 cup pure maple syrup

• 1 tsp pure vanilla extract

• 2 flax eggs: 2 Tbsp ground flaxseed mixed with 5 Tbsp water mixture needs to sit for 15 mins

• 1/3 cup chopped dark chocolate Enjoy Life Dark Chocolate Morsels, or Homemade Chocolate Chunks

• More dark chocolate melted with 1 tsp coconut oil for drizzle optional

Instructions

1. Prepare the flax eggs as listed above, allow to sit for 15 mins while preparing the rest of the batter. Preheat your oven to 350 degrees.

2. Combine all dry ingredients including the coconut sugar in one bowl, then set aside.

3. In a medium saucepan over very low heat melt the baking chocolate while stirring constantly, then stir in the almond butter to combine.

4. Remove from heat and allow to cool for a minute, then stir in the coconut oil, then the maple syrup and vanilla, add the flax eggs* and beat until smooth and well combined.

5. Stir in the dry mixture until no flour spots remain (if your saucepan was too small you can also stir the wet ingredients into the dry, either way will work.)
   

6. Fold in the chopped dark chocolate (or morsels or chunks), then transfer the batter to a parchment lined 8x 8 inch baking pan, scraping to get all the batter. and bake in the preheated oven for 20-25 minutes or until just set in the center.

7. Allow to cool completely to room temp before cutting into squares** Due to the coconut oil content I recommend chilling in the fridge to set prior to cutting. Drizzle with extra melted chocolate if desired.

8. These brownies are at their fudgy-est after chilling in the fridge and then allowing to settle back to room temp for about an hour. Store leftovers covered in the refrigerator for up to 4 days, or freeze for later use.

-Paleo Running Momma