Eat a Rainbow Every Day
“I have so many red and black t-shirts, I have to buy different colours when I go shopping next, with similar colours all over, my wardrobe looks so boring “
Sounds familiar, isn’t it?
We think often about bringing colours to our lives through the way we dress up, our home decors or while planting flowers in our gardens. But do we think about consuming colourful food?
“ I have had carrots for breakfast so let me have spinach or capsicum or something which is not orange for dinner”
I am sure this is not as familiar as the first one :)
The Rainbow diet is all about eating colourful fruits and vegetables. This is one of the easiest ways to optimise the intake of a variety of vitamins and minerals. To explain it further different colours have different health benefits, so in order to make sure that you are getting enough nutrition, without worrying about the properties of each fruit/veg you are consuming, the intake should be spread across various colours.
Let’s have a broad look at the health benefits of each colour:
Red coloured fruits and vegetables are good for blood and heart health, it also supports joints.
- Pomegranate raita
- Berry Smoothie
- Watermelon Slush
- Tomato and/or beetroot soup
- Strawberry lemonade
- Apple and chicken salad
Green foods are good for detoxification and immune system.
- Broccoli and chicken stir fry
- Cucumber and mint raita
- Green peas masala
- Spinach soup
- Sautéed beans
- Kiwi smoothie
The yellow/orange in colour foods is good for vision, immunity, skin and bone health.
- Papaya curd smoothie
- Orange and paneer/ chicken salad
- Pineapple raita
- Steamed corn with lemon dressing
- Sautéed bell pepper salad
- Cream of carrot soup.
White foods help in blood purification, controls cholesterol and lowers cancer risk.
- Cauliflower sabji
- Sautéed mushrooms
- Garlic and coconut chutney
- French onion soup
- Radish oats roti
Blue/ purple fruits and vegetables are rich in antioxidants and promote mineral absorption.
- Brinjal sabzi
- Sweet potato chat
- Blueberry smoothie
- Grape slush
- Cabbage salad
- Spiced roasted carrots
Eating a rainbow every day is not only healthy but it also adds a vibrant and colourful twist to your daily meals. So start now, keep the rainbow concept in mind when you shop your fruits and veggies this week.
In case you need any recipes and the above-mentioned list or you have any feedback, please feel free to contact me.