Eating the Rainbow with 12 Healthy Color Packed Recipes

Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

“Eating the Rainbow” has never been more delicious than with these 12 healthy, color packed recipes.




Beauty is in the eye of the beholder, right?

As it turns out, beauty becomes healthy when we eat foods representing every color of the rainbow.

“Nature has found a clever way to highlight the nutrients in foods: different nutrients actually impart different colors to the foods they’re in. For instance, the anthocyanins that turn blueberries blue can also keep your mind sharp, the lycopene that turns watermelon and tomatoes red may also help protect against prostate and breast cancers, and the beta carotene that makes carrots and sweet potatoes orange can help keep your bones strong, your eyes healthy and boost your immune system. While fresh fruits and vegetables are great in season, frozen ones are convenient to keep on hand and just as nutritious. So load up!”

7 Colors You Should Have on Your Plate Every Day

1.Blue, Purple, Red: healthy heart, brain functions

2. Green: detox, helps prevent cancer

3.Yellow, Green (Leafy Greens): age-related macular degeneration

4.Orange: eyes, bones and immune system healthy

5.Red: helps prevent breast and prostate cancer

1. Healthy Roasted Chicken and Veggies

“Seasoned with olive oil and Italian spices then roasted to perfection, this sheet pan chicken and rainbow veggies is great for meal prep and makes a healthy lunch or dinner too!”

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

2. Rainbow Rollups with Peanut Sauce

“This is a rainbow roll-up that can earn the word DETOX in front of it, thanks to yummy and nutritional powerhouse foods like: carrots. chickpeas. curry. red cabbage. peanuts. dark leafy greens.”

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

3. Mediterranean Chickpea Bowls with Tahini Sauce

“Mediterranean chickpea bowls with creamy tahini sauce! Made with spiced chickpeas, spinach, cherry tomatoes, cucumbers, red onions, and brown rice. Great make-ahead meal for lunches or dinners.”

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

4. Lightened-Up Chicken Salad

“To make it, just chop up a bunch of cooked chicken (I used a rotisserie), celery, grapes, shallot, walnuts, dried cranberries, Greek yogurt, and lots of salt and pepper.  (Next time I totally want to add in an avocado too!)”

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

5. Copycat Starbucks PB&J Bistro Box

Save money and calories by prepping your own PB&J whole wheat snack boxes for the entire week! Only 315 calories!

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

6. Rainbow Veggie Spring Roll Bowl

“With tons of colorful vegetables, sesame rice noodles and a healthy peanut sauce, this noodle bowl is a hit with adults and kids alike. Assemble the bowls before serving or let everyone make their own. Serve with Sriracha hot sauce, if desired.”

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

7. Vegan Cauliflower Stuffed Poblano Peppers

“The filling here is made up of things that you might have easily available in your fridge or pantry – a chunk of onion, bell pepper, a small section of cauliflower, leftover cooked rice, black beans, spinach, a scoop of tomatillo salsa, and a smattering of spices.”

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

8. Oven Roasted Cauliflower with Turmeric and Cumin

“An easy side dish, Oven Roasted Cauliflower with Turmeric and Cumin is one of my go-to recipes for quick-fix dinners — and delicious taste. All year long.”

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

RELATED: Turmeric: How to Get Recommended 1 Teaspoon Daily

9. Crispy Zucchini Tacos with Cherry Pepper Crema

“It’s still summer and there is still tons of zucchini and lots of tomatoes to be had. Throw all those things in a soft little shell and you’ve got some perfect late summer tacos that taste all sorts of dreamy. Crumbly, fresh cheese and cherry pepper crema round out these crispy chunks of garden love.”

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

10. Spicy Peanut Soba Noodle Salad

“This recipe is begging to be customized. Make it with more chicken. Less chicken. Only green vegetables. Spicier peanut sauce. It’s totally your call, and it’s totally going to be bomb delicious when you pull it out of the fridge for lunch/dinner/snack/repeat.”

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

11. Fresh Garden Tomato Soup

“This tomato soup is reminiscent of a simple summer dish flavored with local herbs and often served in Tuscany. While tomato soup seems most likely paired with grilled cheese, very often in Italy you find it paired with egg-based dishes, like frittatas.”

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

12. Blackberry Blueberry Cheesecake Tort

“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.”

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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com



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Eating the Rainbow with 12 Healthy Color Packed Recipes | 31Daily.com

Written by 

Stephanie Wilson is an author, blogger, publisher, and former television news writer and producer. She lives in the Puget Sound area with her husband and teenage son.