Purple produce is flying off supermarket shelves. “Across all kinds of produce, purple varieties are increasingly popular with shoppers,” says Kevin Doty, Senior Global Produce Coordinator for Whole Foods Market. Some of Whole Foods shoppers’ favorites include purple cauliflower, purple asparagus, purple stokes sweet potatoes, purple artichokes, purple/red kale and varietal eggplants (including graffiti, Japanese and Indian), added Doty.
Sure they’re pretty, but they’re also nutritional powerhouses. Purple- and blue-hued plant foods are rich in anthocyanins — natural plant pigments that give them their distinctive, eye-catching color. Blue-purple foods are among the most concentrated sources of these compounds of any plant-based picks. Decades worth of research reveals that anthocyanins act as inflammation-fighters, provide cardiovascular and anti-cancer benefits, may keep your memory sharp as you age, help protect against weight gain and more.
Take a stroll down the produce aisle and you’ll spy pleasing purple asparagus, cauliflower, cabbage, purple potatoes, figs, blueberries and Concord grapes. Here are six well-researched power picks to add to your shopping cart today:
Purple Asparagus
Originally from the Liguria Provence in Italy. purple asparagus is less bitter than traditional green asparagus and more nutritious Rich in vitamin C, a serving (five spears) has just 20 calories and four grams of protein. The purple varieties contains two primary anthocyanins and has strong antioxidant scores.
How to Enjoy: Roasted asparagus is the easiest way to enjoy this delicacy. Simply coat asparagus spears with olive oil and season with salt and pepper. Roast in a 400 degree oven for 25 minutes. To serve, drizzle with fresh lemon juice or balsamic vinegar and top with grated Parmesan cheese.
Purple Potatoes
It’s hard not to notice the eye-catching varieties of purple potatoes and sweet potatoes. Like all potatoes, purple varieties are rich in potassium, vitamin C and filling fiber. However, USDA researchers revealed that purple varieties have two to four times the antioxidants of their paler spud counterparts.
In a small study with 18 mostly overweight participants, researchers at the University of Scranton found that participants who ate two servings of purple potatoes daily lowered their diastolic blood pressure by 4.3 percent and the systolic pressure decreased by 3.5 percent without gaining any weight. The beneficial antioxidants were thought to be partially responsible for the hypotensive effect of the purple veggie.
How to Enjoy: Purple potatoes have a medium-starchy texture and can be used in most recipes that call for regular potatoes, from potato salads to roasted with olive oil or make these healthier Sweet Potato fries. Keep them healthy by avoiding sat fat-rich toppings like sour cream and full-fat cheese.
Blueberries
Blueberries are the most researched deep purple-blue food, with more than 10,000 published research papers detailing the potential health properties of these tiny treasures, including heart health, blood sugar control, mental health and cognition, anti-inflammatory and anti-cancer properties. Blueberries provide antioxidant anthocyanins and just 80 calories, nearly four grams fiber and about 25 percent of your daily vitamin C needs per cup. Remember, frozen blueberries are available year-round, are nutritionally on-par with fresh and are an economical way to eat more of these gems every day.
Hot to Enjoy: Blueberries will pump up the flavor of your meals and snacks. Add to baked goods, oatmeal, smoothies, dressings or yogurt. For a healthier, fiber-filled muffin, try this Blueberry Spelt muffin recipe.
Purple Cauliflower
Technically, purple cauliflower is a type of broccoli, but whether you call it broccoli or cauliflower, it’s a nutritional all-star and is in-season right now. Both broccoli and cauliflower are part of the cruciferous vegetable family that is known to have potent anti-cancer properties. Purple cabbage has the added health benefits of the anthocyanins that contribute to its vibrant color.
How to Enjoy: Purple cauliflower can be enjoyed any way you like white cauliflower or green broccoli. Roasting will bring out the natural sweetness and tone down the bitterness of cruciferous veggies. To roast, simply coat cut cauliflower with olive oil, add salt and pepper and roast in a 450 degree oven for 25-35 minutes. Or, steam and puree to make a richly-colored mock mashed potatoes.
Concord Grapes
Concord grapes were first cultivated in Concord, MA in 1849, and unlike other types of grapes, the thick deep purple skin and crunchy seeds of Concord grapes are concentrated sources of beneficial polyphenols, including anthocyanins. A half-cup of Concord grapes has about 30 calories and contributes manganese, vitamin K, potassium, certain B vitamins and vitamin C to your diet. Nearly 20 years of research reveals that 100 percent grape juice made from Concord grapes helps support a healthy heart and, preliminary evidence suggests it may provide mind and memory benefits too.
How to Enjoy: Use 100 percent grape juice to make vibrant smoothies, sauces or dressings. It can also be a good stand-in for red wine as a toast, in Coq au Vin, beef burgundy or sangria.
Figs
Figs are an ancient staple of the classic Mediterranean diet, but modern day research is revealing how healthful they are, especially the dark purple Black Mission figs grown in California. A serving (about four) of fresh or dried figs has five grams of fiber and is a good source of blood pressure-lowering potassium. Studies show that dried figs are rich in beneficial anthocyanins with strong antioxidant capacity.
How to Enjoy: Fresh Black Mission figs from California are available May through November while dried are available year-round. Chopped dried figs are great as a salad or yogurt topping. Fresh figs are great on their own or make into a salsa or service sliced and topped with goat cheese.