Group 1_Enjoy Food_Eat by Colour 2

i

ii

iii

TITLE PAGE I
EDITION NOTICE Ii
DEDICATION Iii
TABLE OF CONTENTS Iv
FOREWORD V
PREFACE Vi
ACKNOWLEDGEMENTS Vii
INTRODUCTION viii
List Of Figures ix
List Of Tables x
Chapter 1 : The Health Benefits Of Eating With Colour1
1.1 Eat More Colour 2
1.2 How Do Phytonutrients Improve Our Health? 3
1.3 Food with Phytonutrients 4
1.4 5 Reason to add Colour 5
Chapter 2 : The Importance Of A Colourful On Diet 6
2.1 Vegetables and Fruits 8
Chapter 3 : How To Get Your Child More Colourful Food 9
3.1 Kids Healthy Eating Plate 10
3.2 The Healthy Eating Plate 12
3.3 Serving Size 13
Chapter 4: Recipes 15
4.1 Avocado-egg Toast Chapter 16
4.2 California Scramble 16
4.3 Breakfast Smoothie Bowl 17
4.4 Moroccan Cauliflower Salad 18
4.5 Roasted Veg And Feta Grain Salad 19
4.6 Mediterranean Quinoa Bowl With Garlic
20
Roasted Chickpeas And Roasted Red Pepper Sauce 21
4.7 Rad Rainbow Raw Pad Thai 22
Afterword 23
Conclusion 24
Postscript 25
Appendix 26
Glossary 27
Bibliography 28
Index
iv

v

vi

vii

viii

Figure 1 : Eat More Colours 2
4
Figure 2 : Phytonutrients by Colours 5
6
Figure 3 : 5 Reasons to Add Colour 6
7
Figure 4 : Red 7
7
Figure 5 : Blue and Purple 10
12
Figure 6 : Green 12
16
Figure 7 : Orange and Yellow 16
17
Figure 8 : White 18
19
Figure 9 : Kids Healthy Eating Plate 20

Figure 10 : Healthy Eating Pyramid 21

Figure 11 : The Eatwell Plate ix

Figure 12 : Avocado-Egg Toast

Figure 13 : California Scramble

Figure 14 : Breakfast Smoothie Bowl

Figure 15 : Moroccan Cauliflower Salad

Figure 16 : Roasted Veg and Feta Grain Salad

Figure 17 : Mediterranean Quinoa Bowl With
Figure 18 : Garlic Roasted Chickpeas And
Roasted Red Pepper Sauce

Rad Rainbow Raw Pad Thai

Table 1 : Weekly Recommendations For 8
subgroups of Vegetable
Table 2 14
Table 3 : Daily Fruits Table 14

: Daily Vegetable Table

x

1

Figure 1 : Eat More Colours 2

3

Figure 2 : Phytonutrients by Colours 4

Figure 3 : 5 Reasons to Add Colour

5

Figure 4 : Red

Figure 5 : Blue and Purple

6

Figure 6 : Green

Figure 7 : Orange and Yellow

Figure 8 : White

7

Table 1 : Weekly Recommendations For subgroups of Vegetable

8

9

Figure 9 :
Kids Healthy Eating Plate

10

11

Use Healthy Eating Plates as a guide to making healthy and
balanced meals - either served at the table or packaged in a lunch
box.

Figure 10 :
Healthy Eating Pyramid

Figure 11 : The Eatwell Plate

12

Recommendations for fruits and vegetables are now in cups. One
cup equals:
1) 1 small apple
2) 1 large banana
3) 2 cups of raw greens
4) 12 baby carrots
5) 1 large orange
6) 1 large bell pepper
7) 1 medium grapefruit
8) 1 large sweet potato

People need different amounts of fruits and vegetables depending
on their age, gender and amount of daily physical activity.

For example, the recommendation for a 40-year-old male who gets
about 60 minutes of daily physical activity is 2 cups of fruit and 3½
cups of vegetables. The recommendation for a 15-year-old female
who gets less than 30 minutes of daily physical activity is 1½ cups
of fruit and 2½ cups of vegetables.

To meet their daily goal, most people need to increase the number
of fruits and vegetables they eat every day. All product forms count –
fresh, frozen, canned, dried and 100% juice. Whole fruits, however,
usually contain more fiber than juice.

13

Toddlers Daily Fruit Table ½ to 1 cup
Children 1 to 1½ cups
Girls 12 to 23 months 1 to 2 cups
Boys 2-4 yrs 1½ to 2 cups
Women 5-8 yrs 1½ to 2 cups
9-13 yrs 1½ to 2 cups
Men 14-18 yrs 2 to 2½ cups
9-13 yrs 1½ to 2 cups
Toddlers 14-18 yrs 1½ to 2 cups
Children 19-30 yrs 1½ to 2 cups
Girls 31-59 yrs 2 to 2½ cups
Boys 60+ yrs 2 to 2½ cups
Women 19-30 yrs 2 cups
31-59 yrs
Men 60+ yrs

Table 2 : Daily Fruits Table

Daily Vegetable Table ⅔ to 1 cup
12 to 23 months 1 to 2 cups
2-4 yrs 1½ to 2½ cups
5-8 yrs 1½ to 3 cups
9-13 yrs 2½ to 3 cups
14-18 yrs 2 to 3½ cups
9-13 yrs 2½ to 4 cups
14-18 yrs 2½ to 3 cups
19-30 yrs 2 to 3 cups
31-59 yrs 2 to 3 cups
60+ yrs 3 to 4 cups
19-30 yrs 3 to 4 cups
31-59 yrs 2½ to 3½ cups
60+ yrs

Table 3 : Daily VegetableTable 14

15

Ingredients: 5 Minutes, 1 Serving
Avocado
Ground pepper ¼
Garlic powder ¼ Tsp
Sriracha (Optional) ⅛ Tsp
Whole-wheat bread, toasted 1 Tsp
Egg, fried 1 Slice
Scallion (Optional) 1 Large
1 Tbsp

Figure 12 : Avocado-Egg Toast

Steps:
Combine avocado, pepper and garlic powder in a small bowl and gently mash.
Top toast with the avocado mixture and fried egg. Garnish with Sriracha and
scallion, if desired.

15 Minutes, 1 Serving Ingredients:
Figure 13 : California Scramble
1) Olive oil 1 Tbsp

2) Watercress, chopped

(discard the woody stalks) 2-3Handfuls of leaves

3) Eggs, beaten 3 Small

4) Avocado, sliced ½ Small

5) Tomatoes, halved 6 Baby plum

6) Red chilli, finely chopped 1

7) Spring onions, chopped 3

Steps:
1) Heat oil in a non-stick frying pan. Cook the chilli and spring onion for a couple of

minutes until softened then stir in half the watercress until it starts to wilt.
Add the eggs and some seasoning and softly scramble.
2) Tip onto a warm plate and top with the rest of the watercress, tomatoes and
avocado.

16

15 Minutes, 4 Servings

Figure 14 : Breakfast Smoothie Bowl

Ingredients: 400 g
1) Frozen red berries or smoothie mix 300 – 400 ml
2) Almond milk 1
3) Ripe banana, peeled 2
4) Dates, pitted and chopped (optional) 3 Tbsp
5) Acai berry powder 4 Tbsp
6) Coconut yogurt or Greek yogurt 1 Tbsp
7) Blueberries or raspberries 1 Tbsp
8) Chia, pumpkin or hemp seeds 1 Tbsp
9) Goji berries 1 Tbsp
10)Oats or granola 1 Tbsp
11)Desiccated coconut 1 Tbsp
12)Bee pollen

Step:
1) Blend the frozen berries, banana, yogurt, half the milk and the acai berry

powder in a liquidiser or blender until smooth. Try it, and if it’s not sweet
enough, add the dates and blend again. It should be thicker than a regular
smoothie but runny enough to pour. Add more almond milk a bit at a
time to get a pourable smoothie, and divide between small bowls. Top
with as many toppings as you like, and serve straight away.

17

35 Minutes, 4 Servings Ingredients:
1) Cauliflower, separated into florets

and leaves reserved 1 Large
2 Tbsp,
2) Olive oil, plus extra for frying 1 Tbsp
4 Tbsp
3) Rasel hanout 60 g
30 g
4) Flame or gold raisins 50 g

5) Dried cranberries

Figure 15 : Moroccan Cauliflower Salad 6) Pine nuts, toasted
7) Walnuts, roughly chopped

8) Pomegranate seeds 50 g

9) Red onion, thinly sliced 1

10) Garlic, thinly sliced 1

11) Red chilli, finely chopped 1

12) Dates pitted and chopped 6

13) Flat-leaf parsley a large bunch, roughly chopped

14) Mint a small bunch, roughly chopped

Dressing:

1) Tahini 2 Tbsp

2) Natural yogurt 4 Tbsp

3) Turmeric ½ Tsp

4) Lemon, juiced ½ Tsp

5) Mint a small bunch, roughly chopped, plus extra to serve

Steps:
1) Heat the oven to 190C/fan 170C/gas 5. Toss together the cauliflower florets

and leaves, oil, ras el hanout and some seasoning. Tip onto a baking tray
and roast for 30 minutes or until starting to crisp.
2) Meanwhile, heat a frying pan over a medium-high heat and cook the onion
and garlic with a drizzle of oil until softened and turning golden.
3) Mix together the rest of the salad ingredients in a large bowl, except the
pine nuts, walnuts and pomegranate seeds. Stir in the fried onion and garlic.
4) Mix together all of the dressing ingredients in a small bowl. Add the
cauliflower to the salad and toss well. Serve on a platter drizzled with the
tahini dressing, pomegranate seeds, pine nuts, walnuts and a final
scattering of mint, if you like.

18

Ingredients:

1) Red pepper, quartered 1
2) Yellow pepper, quartered 1 45 Minutes, 2 Servings

3) Onion, cut into 4 wedges ½

4) Garlic 2

5) Cherry tomatoes on the vine 125 g

6) Merchant Gourmet Super Seed Mix 250 g

7) Feta, crumbled 30 g

8) Sherry vinegar 1 Tbsp

9) Coriander a small bunch, torn

10)Rocket a handful Figure 16 :
11)Spray oil Roasted Veg and Feta Grain Salad

Steps:
1) Heat the oven to 220C/fan 200C/gas 7. Put the peppers, onion and

garlic onto a baking tray, spray with oil and season. Roast for 20
minutes. Add the cherry tomatoes to the tray and roast for another 15-
20 minutes or until the tomatoes and garlic have softened, and the
peppers and onions are charred.
2) Heat the grains following pack instructions, then toss through the veg
and sherry vinegar, mixing well. Add the coriander and rocket, and mix
again.
3) Top with the feta, then divide between plates

19

Ingredients: 1 Cup 45 Minutes, 2 Servings
1) Quinoa 2 Tbsp
2) Lemon juice 2 Cups Figure 17 :
3) Baby spinach, chopped ½ Cup Mediterranean Quinoa Bowl With
4) Pitted Kalamata olives, halved 1 Cup
5) English cucumbers, dices 1 Cup Garlic Roasted Chickpeas And
6) Red bell pepper, diced 1 Cup Roasted Red Pepper Sauce
7) Grape tomatoes, halved ½ Cup
8) Pine nuts, toasted 1/3 Cup
9) Flat-leaf Italian parsley, chopped
10)Garlic Roasted Chickpeas 2 Cans
11)Garbanzo beans (chickpeas) 1 Tsp
12)Salt
13)Roasted Red Pepper Sauce

Steps:
1) Make the Garlic Roasted Chickpeas: Preheat oven to 400 degrees F. Drain

two cans of garbanzo beans, but don’t rinse (The bean liquid that remains
will help the spices adhere and brown without the need for oil). Dump
beans onto a parchment-lined rimmed baking sheet and sprinkle with
nutritional yeast, then with salt. Do not toss or stir. Bake for 30 minutes,
gently flipping the last 10 minutes. Beans should be golden and crunchy.
2) Make the quinoa: Place quinoa, No-Chicken Broth and zest of one lemon in
a small pot. Cover and bring to a boil. Reduce heat to low and cook for 20
minutes. Allow to rest for at least 5 minutes. Add lemon juice and parsley
and fluff with a fork.
3) Make the Roasted Red Pepper Sauce: Place drained jar of roasted red
peppers in a small blender or Magic Bullet and blend until smooth. (Note:
do not add water, oil, salt or anything else. Just blended roasted red pepper
is all that is needed for a delicious fat-free, salt-free dressing!)
4) Assemble the bowl: In each of 4 large, shallow bowls, place quinoa in half
and spinach in the other half. Layer with flavor, by drizzling with a bit of
dressing. Place small mounds of each topping, alternating colors – Kalamata
olives, artichoke hearts, cucumbers, red bell peppers, grape tomatoes, pine
nuts and Garlic Roasted Chickpeas. Garnish with a sprig of parsley.

20

Ingredients: 2 Servings
1) Medium Zucchini, julienned or spiralled,
2) Large Carrots, julienned 1
3) Red Pepper, thinly sliced 2
4) Red Cabbage, thinly sliced 1
5) Frozen edamame, thawed 1 Cup
6) Green Onions, Thinly Sliced 3/4 cup
7) Hemp seeds 3
8) Sesame seeds 1 Tbsp
1 Tsp

Dressing: 1 Clove Figure 18 :
1) Garlic ¼ Cup Rad Rainbow Raw Pad Thai
2) Raw almond butter (or try peanut butter) 2 Tbsp
3) Fresh lime juice 2 Tbsp
4) Low-sodium tamari 2 Tbsp
5) Water 2/5 Tsp
6) Pure maple syrup (or other sweetener) ½ Tbsp
7) Toasted sesame oil 1 Tsp
8) Freshly grated ginger

Steps:
1) Prep vegetables. Add the zucchini, carrots, pepper, and cabbage into one or

two large bowls. Toss with hands to combine.
2) Prepare the dressing by processing all dressing ingredients in a mini

processor (or simply whisk by hand). The dressing may seem a bit thin at
first, but it thickens as it sits.
3) Top bowls with edamame, green onion, hemp seeds, and sesame seeds. Pour
on dressing and enjoy!

21

22

23

24

Each of the following sub -appendices describes what is shown
in Chapter 1 - Chapter 4. The versions presented here can also
help guide you in maintaining a healthy eating habits. Each
chapter has information contained according to each chapter. In
this book contains the following sub -chapters: -

1) Chapter 1 : The health benefits of eating with colour
2) 1.1 - Eat More Colour
3) 1.2 - How Do Phytonutrients Improve Our Health?
4) 1.3 - Food With Phytonutrients
5) 1.4 - 5 Reason To Add Colour
6) Chapter 2 : The Importance Of A Colourful On Diet
7) 2.1 - Vegetables And Fruits
8) Chapter 3 : How To Get Your Child More Colourful Food
9) 3.1 - Kids Healthy Eating Plate
10)3.2 - The Healthy Eating Plate
11)3.3 - Serving Size
12)Chapter 4 : Recipes
13)4.1 - Avocado Egg Toast
14)4.2 - California Scramble
15)4.3 - Breakfast Smoothie Bowl
16)4.4 - Moroccan Cauliflower Salad
17)4.5 - Roasted Veg And Feta Grain Salad
18)4.6- Mediterranean Quinoa Bowl With Garlic Roasted

Chickpeas And Roasted Red Pepper Sauce
19)4.7 - Rad Rainbow Raw Pad Thai

25

Avocado - a tree likely originating from south-central Mexico, is classified as a
member of the flowering plant family Lauraceae. The fruit of the plant, also
called an avocado (or avocado pear or alligator pear).

Bee Pollen - also known as bee bread and ambrosia, is a ball or pellet of field-
gathered flower pollen packed by worker honeybees, and used as the primary
food source for the hive.

Goji Berries - goji, goji berry, or wolfberry, is the fruit of either Lycium barbarum
or Lycium chinense, two closely related species of boxthorn in the nightshade
family, Solanaceae. L. barbarum and L. chinense fruits are similar but can be
distinguished by differences in taste and sugar content.

Ras el Hanout - a spice mix found in varying forms in Tunisia, Algeria,
and Morocco. The name in Arabic means "head of the shop" and implies a
mixture of the best spices the seller has to offer. Ras el hanout is used in many
savory dishes, sometimes rubbed on meat or fish, or stirred
into couscous, pasta or rice.

Scallion - are long, with a white stem end that does not bulge out. They have an
onion-y but mild bite that is not as intense as regular onions (the white parts
contain the most intense flavour). They can be used raw or cooked, and while
some cooks discard the darker green tops, the whole thing can be eaten, and is
often used in Asian cooking.

Sriracha Sauce - a type of hot sauce or chili sauce made from a paste of chili
peppers, distilled vinegar, garlic, sugar, and salt.

Tahini - tahini or tahina is a Middle Eastern condiment made from toasted
ground hulled sesame. It is served by itself or as a major ingredient in hummus,
baba ghanoush, and halva. Tahini is used in the cuisines of the Levant and
Eastern Mediterranean, the South Caucasus, as well as parts of North Africa.

Zucchnni - zucchini, courgette or baby marrow is a summer squash, a vining
herbaceous plant whose fruit are harvested when their immature seeds and
epicarp are still soft and edible. It is closely related, but not identical, to the
marrow; its fruit may be called marrow when mature.

26

(“5 reasons to eat more color infographic,” n.d.)
5 reasons to eat more color infographic. (n.d.). Retrieved July 16, 2021,
from Heart.org website: https://www.heart.org/en/healthy-
living/healthy-eating/add-color/5-reasons-to-eat-more-color

(Capital Lifestyle, 2015)
Capital Lifestyle. (2015, June 8). The health benefits of eating in color -
Capital Lifestyle. Retrieved July 16, 2021, from Capitalfm.co.ke website:
https://www.capitalfm.co.ke/lifestyle/2015/06/08/the-health-benefits-
of-eating-in-color/

(Connolly, 2018)
Connolly, J. D. (2018, May 15). [Infographic] Colors that Influence Food
Sales. Retrieved July 16, 2021, from Jenndavid.com website:
https://jenndavid.com/colors-that-influence-food-sales-infographic/

(“Eating aesthetically: Color psychology and foods,” n.d.)
Eating aesthetically: Color psychology and foods. (n.d.). Retrieved July
16, 2021, from Katiesplates.com website:
https://www.katiesplates.com/blogs/sherry-greeks-blog-katies-plates-
official-registered-dietitian/eating-aesthetically-color-psychology-and-
foods

(Honeycutt, 2017)
Honeycutt, E. (2017, December 8). Eating the rainbow: Why eating a
variety of fruits and vegetables is important for optimal health. Retrieved
July 16, 2021, from Foodrevolution.org website:
https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/

(Serbinski, 2017)
Serbinski, K. (2017, October 17). How to feed your kids more colorful
foods. Retrieved July 16, 2021, from Naturespath.com website:
https://www.naturespath.com/en-us/blog/feed-kids-colorful-foods/

27

Acknowledgements, vii

Afterword, 22

Appendix, 25

Avocado-egg toast, 16

Bibliography, 31

Breakfast Smoothie Bowl, 17

California scramble, 16

Chapter 1: The Health Benefits Of Eating With Colour, 1 Chapter

2: The Importance A Colourful On Diet,6

Chapter 3: How To Get Your Child More Colourful Food,9

Chapter 4: Recipes, 15

Conclusion, 23

Dedication, iii

Eat More Colour, 2

Edition Notice, ii

Foods With Phytonutrients, 4

Foreword, v

Glossary, 29

How Do Phytonutrients Improve Our Health?, 3

How To Get Your Child More Colourful Food, 12

Index, 32

Introduction, viii

Kids Healthy Eating Plate, 10

List Of Figures, ix

List Of Tables, x

Mediterranean Quinoa Bowl With Garlic, 20

Moroccan Cauliflower Salad, 18

Postscript, 25

Preface, vii

Rad Rainbow Raw Pad Thai, 21

Reasons To Add Colour, 5

Roasted Veg And Feta Grain Salad, 19

Serving Size, 13

Table of Contents, iv

The Importance Of A Colourful On Diet,9

The Health Benefits Of Eating With Colour, 2

The Healthy Eating Plate, 12

Title Page, i 28

Farah Ruslyna Binti Rusli
( 2021738283 )

Nur Hidayah Han Binti Amer Rudin
( 2021975327 )

Siti Nadiah Binti Hasmadi
(2021905763 )