A Tasty Fall Side With Benefits
In honor of the Walk to End Alzheimer’s Bring It is “Going Purple,” because it is on brand for the cause and more importantly, because purple food is great for you! Foods that are naturally deep colored purples, reds and blues are full of anthocyanins. Anthocyanins are natural pigments found in plants, and classified as flavonoids. Flavonoids (in addition to being fun to say) are known for their antioxidant, anti-inflammatory, and neuroprotective properties. They help maintain hormonal function and improve vascular health. So, there’s your science lesson for the day. Whew! Now we can move on to the tasty part.
Anthocyanins may be hard to pronounce (think of cyanide, or the blue cyan printer cartridge), but they are easy to eat, especially in the fall. Look for deep, bright colors—purple, blue, red, and dark-colored produce, including:
- Blueberries
- Blackberries
- Raspberries
- Cranberries
- Red and purple grapes
- Cherries
- Plums
- Red cabbage
- Purple carrots
- Purple potatoes or sweet potatoes
- Eggplant
- Red onions
- Blood oranges
And some pantry type stuff like
- Black beluga lentils
- Black rice
We’re starting our purple food mission with a very easy recipe (wayyyy easier than our beloved Hero Slaw). It also optimizes the bennies of anthocyanins by combining them with vitamin C (here from lime juice), that stabilizes them and helps you absorb them. This recipe also keeps the ingredients raw, which is good. High heat can destroy their potency, so you get the best bang for your anthocyanin buck by eating them raw or lightly cooked/steamed/roasted. And finally, slackers will rejoice that this easy recipe is an excellent side for any slacker fall fare (looking at you, Game Day Pulled Pork).
Zesty Red Cabbage and Apple Slaw
Ingredients:
- ½ red cabbage, finely shaved
- 2 Tart/sweet red apples (pink lady, Braeburn, Empire, etc) cut into matchsticks
- ½ red onion, very thinly sliced
- 1 cup loosely packed cilantro, roughly chopped
- ½ cup loosely packed mint leaves, roughly chopped
- 1 jalapeño, seeded and finely chopped
- 1 teaspoon lime zest (from 1 lime)
- 2 Tbsp lime juice (from 1 lime), plus more to taste
- ¼ cup mayonnaise
- Kosher salt, to taste (I used 1 tsp diamond crystal)
- Freshly cracked black pepper, to taste
Method:
In a large bowl, combine the cabbage, apples, onion, cilantro, mint, jalapeño. Mix dressing of lime zest, lime juice, mayonnaise, salt, and pepper and toss it all together well. Cover and place in the refrigerator for at least 30 minutes before serving.
Burning Questions…
Can I get extra credit? Heck yeah!
- Add nuts like almonds, hazelnuts, pistachios and walnuts.
- Toss in some dried cherries, red grapes.
- Enjoy it with a cup of hot or iced Red Zinger tea, which has a double hit of anthocyanins from hibiscus flowers and rosehips.
What if I am a wimp? Leave out the jalapeno! Ditto on the cilantro if you are in the cilantro hater club. But sub some parsley and do keep the mint in there because it adds pizzazz and boosts your daily plant fiber.
What’s next? Weird food—especially weird and healthy food— is so my jam. Next up is a purple soup (still in progress), probably involving some purple cauliflower, purple potatoes and red onion.












