Keep your plate colourful

Keep your plate colourful because seven or more green, red and orange foods daily for example will lower the all-cause of death by over 30%; that's massive.

And besides colourful foods like tomatoes, peppers and butternut are so tasty; greens like broccoli, spinach and kale actually are the most important of all because of the protection they give against macular degeneration, the most common cause of blindness in the elderly.

Don't forget to include the fruit; avocados, citrus and berries are amongst the most healthful foods we can enjoy. You may have to grow them; they are quite expensive.

Do notice the hummus lurking near the slice of lemon; the Cancer Society recommends a whole grain (like corn on the cob) and a legume (such as chickpeas) at every meal. Few people do that but could you once a day?

The theme for our site is slow food made fast. It's true that some meals take longer but tossing together a lunch like this can be done in a very short time.

Remember the two to one rule; every hour you spend growing, preparing and enjoying whole foods which take a lot of chewing will save you twice as many consulting doctors, pharmacists and being in hospital. The alternative is a life governed by pain, illness and medication.

Disclaimer

It's only anecdotal but worth a thought; these principals have been developed over many years and in our dotage, nearing 80 neither the good wife or I take any chronic medication.

They have been taken from constant dipping into the scientific literature and inspired by the longevity of the Blue Zone people; where one in three adults are enjoying at busy, zestful life at ninety.

Let's talk about hunger

UN agencies reported in 2026 that over 300 million people in Africa are affected daily by severe hunger; about 20% of the population. And 645M in the whole world have gnawing holes in the stomachs demanding food.

In South Africa my home country Food-Forward says that 16 million people, about a quarter of the population are facing insecurity about where the next meal will come from. Over a quarter of the children are permanently stunted by the age of five.

Yet the surprising thing is that less than 20% of the population grow even a sprig of parsley; people have no idea that you can keep your plate colourful with an abundance of food, even on a small piece of ground. Unemployed, they have the time to guard their treasures from monkeys, goats and chickens.

The first and most important reason to start gardening to keep your plate colourful is that it will keep the sharply rising cost, unavailability of nutritious food and even hunger at bay.

Let's talk about hunger; it's very real for many people. But for home owners there is an abundance to be enjoyed; a short walk this morning in Our Green Garden brought 6 different fruits for breakfast.

What's potting in the garden?

Gardeners can expect to grow at least 50% of their own food without too much difficulty. With a reserve of purchased dry grains like wheat and maize home owners could survive with almost no purchases in a time of severe adverse circumstances.

What's potting in the garden of course varies enormously depending on climate and our own preferences.

Meal planning and carb counting

"Food noise" has become a serious problem particularly for the obese; constantly thinking and worrying about the next meal. Meal planning and carb counting is made so much simpler by simply returning to whole grains and minimally processed nosh.

Easy soup recipes

Easy soup recipes take us back into the mists of time. Simply take an onion, fry it gently and add whatever takes your fancy and is in season; you have a meal.

This butternut soup is so easy if you have a pressure cooker; a rich source of beta-carotene and known for centuries for its assistance with insulin resistance.

Best medicinal herbs and spices

Herbs maketh a dish; whether it's parsley sprinkled on scrambled eggs, sweet basil in pesto or hot peppers for the prostate you can be sure that herbs and spices will enrich your meals and improve wellness.

They do stale quite soon when exposed to air; buy small quantities even if you have to pay more, use them fast and think about growing them. Turmeric is so easy for example; it's definitely one of the best medicinal herbs and spices.

Eat your greens

Probably the most important colourful foods you can grow are your greens; rich in phytonutrients like lutein and zeaxanthin that protect the eyes against age-onset macular degeneration. It's estimated that at least 5 million Americans are totally blind simply because they refused to fork broccoli, kale and spinach onto their plates.

Mentioned in Genesis, chapter 1 as one of the very good foods your greens are supremely important in the fight against serious chronic degenerative diseases.

On a personal note I have had a serious problem with constipation all my life; until I discovered that the fibre in greens was the solution. Now the BM is an easy two minute affair.

Eat your greens; there is prevention of diabetes, cancer and many other serious diseases, all proven scientifically. Just type "research sulforaphane" into Google and you'll see what I mean.

• Sulforaphane for diabetics
  

Yellow and orange foods for better health

Your yellow and orange foods are rich sources of many important vitamins, minerals and phytonutrients. Whether it's carrots, oranges or pumpkin, these foods are loaded with protection against serious diseases.

Your yellow and orange foods for better health is not just my opinion; it's based on strong science.

Red foods for better health

Red foods for better health is also well proven. I'm sure you know that the lycopene in tomatoes, for example gives such protection of the male prostate gland against cancer.

Peppadews are our favourite; such an easy mild chili to grow in every garden.

Purple coloured foods for better health

Purple coloured foods for better health is for the sources of anthocyanins and another nutrient called betaine. These are such important plant nutrients for wellness.

For example did you know that farmers add betaine to animal feed so they don't build up ugly layers of adipose tissue in the meat; we too can benefit.

• What is betaine?
  

Growing avocado trees

You need a larger garden for growing avocado trees; it's actually a fruit.

Whilst there is still much argument continuing about the fats in our diet, all the scientists are agreed that the oils from avocados and olives are without equal.

We all know about the cholesterol in dairy products, though that is a misnomer and the inflammatory effect of large amounts of seed oils, no one disputes that the olive and avocado are king and queen; and so delicious on a lunch platter.

Citrus fruit list

The citrus fruit list knows no bounds; whether it is the limonin, vitamin C or pectin and a host of others these should be daily on the table.

OJ from a carton doesn't count; it is an ultra-processed, highly glycaemic product. Especially for diabetics because of the very high fructose count that is not controlled by insulin.

Always include the pulp when squeezing citrus; that's where more than half the goodies are located. It is all part of the basic, fundamental tenet; enjoy more unprocessed coloured foods for better health.

Always include the pulp of your lemons, limes and in fact all citrus.

Keep your plate colourful

Keep your plate colourful; it may just save your life. 34% protection against all-causes of disease is not to be sneezed at.

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Create a Cyan Zone at your home; one which complements blue areas for longevity with green for protecting Mother Earth.