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Create a Colorful Plate

Adding a colorful variety to your diet not only looks good, it’s good for you!  Eating fruit and veggies in a variety of color such as red, dark green, yellow, blue, purple, white, and orange helps provide your body with a broad range of valuable nutrients it needs.  The goal is to “create a rainbow on your plate” by adding as many different colors as possible.  Fruits & Veggies–More Matters has some great ideas that include:


  • A tropical fruit salad that mixes oranges, papaya, mango, grapefruit, kiwifruit, banana, and purple grapes.
  • A spinach salad that combines dried cranberries, canned mandarin oranges, and red onion.
  • Create confetti coleslaw with shredded green and red cabbage, grated carrot, julienned kohlrabi, and chopped red and yellow peppers.
  • Mix up your pizza toppings to include things like eggplant, black olive, pineapple, onion, bell peppers, mushrooms, spinach, and broccoli.


I’ve collected some recipes that are great examples of working colorful meals into your diet.  Let’s start with this recipe for Quinoa Salad with Spinach, Blueberries, and Strawberries.  For the salad you’ll use fresh spinach, sliced, fresh strawberries, fresh blueberries, mandarin orange slices, sliced, fresh peaches, sliced green onion, and cooked quinoa.  Create a dressing by combining olive oil, balsamic vinegar, brown sugar, garlic powder, mustard powder, onion powder, salt, and pepper.


Quinoa salad
Courtesy of Julia’s Album


Next up are these Rainbow Hummus Rolls, which are perfect for a healthy lunch.  You’ll begin by slightly warming two vegan whole wheat wraps.  Top the wraps with your favorite hummus–about 3 or 4 tablespoons.  Next, sprinkle on top diced red bell peppers, diced yellow bell peppers, diced red cabbage, and peeled carrot curls.  Roll the wraps up and either eat as a whole roll or cut up and serve like sushi style rolls.


Courtesy of Hello Nutritarian


One Pan Italian Sausage and Veggies combines a colorful mix of veggies into one dish and you even get to cook it in one pan, making clean up a breeze!.  Line a large baking pan with foil.  Add peeled, thinly sliced carrots, potatoes, cut into small pieces, coin-size slices of zucchini, coarsely chopped broccoli, and peppers cut into medium sized pieces.  Also add smoked turkey Italian sausage, cut into thick coin-sized pieces to the pan. In a small bowl combine olive oil, parmesan cheese, red pepper flakes, dried basil, dried oregano, dried parsley, garlic powder, onion powder, and dried thyme.  Pour over sausage and veggies and mix to coat.  Bake in a 400 degree oven for 15 minutes, take out and stir, and place back in oven for another 10-20 minutes until the veggies are crisp-tender.


Courtesy of Chelsea’s Messy Apron


I’m back next week with some ways to enjoy radicchio.


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