We’ve have come to the end of our Colour Your Plate series. Over the past weeks, we’ve explored our red, yellow, green, and purple food colour groups.

For our last instalment, we’ll round off the colours with our brown/white colour food group. 

Cauliflower, garlic, banana, potatoes, onions, ginger, mushrooms, dates, and brown pears are just a few of the foods in this colour category. 

Let’s take a quick look at the health benefits.  Fruits and vegetables of this category contain the phytochemical, allicin.   Allicin has antiviral and antibacterial properties. 

Additionally, some white foods have the antioxidant flavonoids, quercetin and kaempferol.  Both of these flavonoids boast anti-inflammatory properties.

Today we share a recipe that offers some variability as a meal option—banana bread. 

Simple as it may seem, banana bread is quite satisfying for breakfast with fruit on the side and a cup of ginger tea.  Why so specific about the tea?  Remember ginger also has allicin.    

Alternatively, have it for dessert. Give it a bit of a punch by pairing it with a scoop of vanilla ice cream.  And, if you’re managing your caloric count, trade the ice cream for a sorbet.

Mama’s Nutty Banana Bread

Ingredients

2 eggs

1 ¾ all-purpose flour (sifted)

1/3 cup buttermilk

½ cup vegetable oil

1 cup mashed ripe banana

1 cup white sugar

1 teaspoon baking soda

½ cup chopped pecans

½ teaspoon ground nutmeg

1 teaspoon vanilla extract

1 teaspoon thinly sliced almonds (optional)

Preparation

Preheat oven at 325˚F. 

Spray a 9” x 5” bread loaf pan with non-stick spray and set aside.  Next, combine eggs, buttermilk, oil, vanilla essence and banana in a medium-sized bowl.

In a separate bowl, add the sifted flour, sugar, baking soda, nutmeg and salt.  Add the dry ingredients to the banana mixture.  Stir in pecans and mix well. Pour batter into prepared baking pan and sprinkle top with almonds.

Bake for approximately 50 to 60 minutes, or until ready.  Using a cake tester, check the centre of the loaf.  Remove from the oven once the tester comes out clean.

Enjoy.

Again we ask, why only taste the rainbow?  We suggest you take a great big bite out of it. 

Whether you try our suggested recipes or create a few of your own, there’s never been a better reason to colour your plate.  Enjoy the variety of nutrients you can get from the various colour groups.

Sources: Nutrition Australia and All Recipes