eat the rainbow
join me today as we focus on taking in more plant colours in what i like to call “eating the rainbow”! let’s dig in!
I’m a HUGE advocate for eating the rainbow. There are so many beautiful colours in nature for us to consume. Not only does this introduce a variety of plants into our diet, but the colours themselves each lend their own qualities and benefits to the body! This post is going to dive into what they are and how you can start eating a plethora of colours asap!
First up, what the heck are ‘phytonutrients’?!?!
They are the nutrients of the plants. Easy peasy. They outnumber traditional nutrients (think: ones outside of plants) by 10,000 to 1. (That’s A LOT for the plants!) And, they are what we take in when we eat a lovely assortment of plants! An important note: not all plants contain the same phytonutrients, so when you’re eating the rainbow, you’re taking in many different nutrients from the plants, thanks to the different pigments in the plant colours. Let’s take a look at some of those colours and what they can do for us!
Anthocyanins: the reds, blues, purples and magentas found in foods are thanks to this pigment; act as antioxidants, reduce the risk of macular degeneration by protecting the eyes from free radical damage, increase circulation, stabilize collagen structures, protect against heart disease and stroke, and help the body to dispose of potential carcinogens.
Carotenoids (alpha-carotene & beta-carotene, lycopene): the reds, oranges and yellows; they are light-absorbing pigments and help trap the sun’s solar energy and convert it into chemical energy; they help slow the growth of cancer cells, extremely powerful antioxidant and cell protector, stimulates the immune system.
Chlorophylls: give plants their vital green colours, and are the plants’ primary mechanism for trapping sunlight and transforming it into cell fuel; slows cellular damage caused by radiation, aids wound healing by stimulating new cell growth, builds up the blood and neutralizes toxins (such as pesticides), binds with heavy metals, removing them from the body, fights infection, and more!!
EAT THE RAINBOW TO OBTAIN A TON OF PHYTONUTRIENTS!
Now that we’ve learnt more about some of the specific phytonutrients, I wanted to expand a bit more on the colours themselves relating to plants, so you can get eating as many colours in your meals as possible.
And if you want a fun little challenge, I try to include three colours (or three vegetables) at a minimum for dinner each night, and I encourage you to do the same. That way if your main veggie focus is on, say, a starchy vegetable, like potatoes, it gets you adding in not only more colours, but getting some different nutrients in the mix.
So have a little fun looking at the different colours below & thinking of ways you can combine them in fun plant-based dishes!
RED | apples, beets, cherries, cranberries, kidney beans, adzuki beans, plums, red bell peppers, radishes, raspberries, red grapes, strawberries, tomatoes, watermelon, grapefruit.
ORANGE OR YELLOW | apricots, cantaloupe, carrots, mangoes, nectarines, peaches, oranges, tangerines, pineapple, orange and yellow bell peppers, pumpkin, squashes, sweet potatoes/yams, corn, bananas.
GREEN | asparagus, avocado, broccoli, sprouts, arugula, romaine & other lettuces, bok choy, spinach, brussel sprouts, peas, green beans, green cababge, celery, kale, swiss chard, kiwi, okra, watercress, spirulina, chlorella.
BLUE OR PURPLE | blueberries, eggplant, purple cabbage
WHITE | cauliflower, parsnip, rutabaga, turnips, onion, garlic, potatoes
PLANT-BASED COOKING INSPO
Now here’s the fun part…. getting in the kitchen and actually COOKING the rainbow!
Here are a few recommendations I have for getting more plants in your diet & making it colourful! For each bullet, I’ve included a bunch of options to help make them truly plant-powered meals, but by no means does this mean you need to include ALL the items. Pick & choose what you like :)
Burrito bowls: brown rice, black beans, pickled red onions, carrot & red cabbage slaw, pico de gallo/salsa, sliced avocado or guacamole, arugula, cilantro, sautéed pepper & onions, hot sauce
Power bowls: roasted sweet potatoes, sautéed kale or spinach, shredded raw carrot, roasted chickpeas or hummus, roasted mushrooms & onions
Tofu scramble: crumbled tofu (with seasonings of choice), tempeh bacon, spinach, onions, mushrooms, bell peppers, roasted potatoes, salsa, avocado
Lentil soup: brown lentils, onion, garlic, carrots, leeks, celery, potatoes, spices & seasonings, veggie broth, wakame seaweed, green cabbage, zucchini squash
Veg lasagna: brown rice lasagna noodles, store-bought marinara, homemade cashew cheese sauce (or store-bought shredded vegan cheese), spinach, eggplant, carrots, zucchini, mushrooms
Roasted veg special: quinoa (cooked in veggie broth), with oven roasted root vegetables (like: parsnips, turnips, sweet potatoes, rutabagas, potatoes), broccoli, cauliflower, onions
Curries: red, yellow or green curry paste, canned coconut milk, bok choy, bell pepper, carrot, onion, lion’s mane mushroom, squash, potatoes/sweet potatoes over jasmine rice
One of my faves: Rainbow Power Bowls. In an irresistible cheesy tahini dressing that gives this dish a POP of flavour!
Alright, are you ready to eat the rainbow?!?
I hope this post encourages you to get more plant-based colours into your future cuisines, and think about ALL the perks for doing so!! Happy eating!!
