A Rainbow of Healthy Recipes
A Spectrum of Good Nutrition
Why should you eat a rainbow of colorful produce every day? Each color is packed with different vitamins, minerals and phytonutrients that work together to help fight disease and keep your body in tiptop shape. Browse this gallery of recipes highlighting many colors of the rainbow.
Red: Chilled Tomato and Beet Soup
Sun-dried tomatoes and roasted red peppers get their gorgeous hue from the antioxidant lycopene, which is associated with a lower risk of heart disease, of some cancers and of macular degeneration. Lycopene is best absorbed with a touch of fat, like olive oil.
Get the Recipe: Chilled Tomato and Beet Soup
Orange: Carrots with Orange-Hazelnut Vinaigrette
The deep orange color found in carrots, pumpkins and sweet potatoes comes from the antioxidant beta carotene (a form of vitamin A). It helps promote healthy vision as well as strong hair and skin. The lighter orange color found in citrus fruit is brimming with another antioxidant, vitamin C, which helps fight infections and keeps nails, skin and hair vibrant and strong.
Get the Recipe: Carrots with Orange-Hazelnut Vinaigrette
Yellow: Lemon-Pepper Corn Pasta
Yellow bell peppers and lemons are chock-full of vitamin C. A naturally occurring pigment called lutein gives foods their yellow and green hues (like in corn, egg yolks, kale and broccoli). It helps keep your eyes, skin and heart in good shape.
Get the Recipe: Lemon-Pepper Corn Pasta
Green: Halibut Green Curry
The green color of many herbs, fruits and vegetables comes from chlorophyll, a pigment found in the leaves of plants. Green-colored foods provide an array of vitamins, minerals and phytochemicals. Many leafy green vegetables (like kale) and fresh herbs (like cilantro) are packed with vitamins A and C, folate and iron.
Get the Recipe: Halibut Green Curry
Blue: Blackberry and Blueberry Cheesecake Tart
Blackberries and blueberries get their stunning color from anthocyanins, one of the most-powerful anti-inflammatory antioxidants around. Research has found that anthocyanins may help lower the risk of certain types of cancer, prevent diabetes and promote healthy eyes.
Get the Recipe: Black and Blue Cheesecake Tart
White: Cauliflower-Potato and Caraway Salad
White foods get their color from anthoxanthins, powerful antioxidants found in cauliflower, potatoes, garlic and mushrooms. Many of these good-for-you foods also contain the phytochemical allicin, thought to help lower the risk of certain types of cancer and heart disease.
Get the Recipe: Cauliflower-Potato and Caraway Salad