Colorful Foods Challenge

Looking for a way to make eating healthy more fun? Add some color to your diet! This week we’re talking about all the brightest foods — and what benefits different color foods provide. Plus, we’ll have some delicious recipes for you to try!


Naturally red foods contain the carotenoid lycopene (the red pigment produced by plants), which promotes good prostate and breast health. And cooking them enhances the lycopene! Red foods to try:

  • Watermelon (raw or grilled)
  • Beets
  • Red bell peppers
  • Strawberries
  • Cherries
  • Pomegranate
  • Red wine (Yes, wine in moderation counts! Flavonoids from grapes are anti-inflammatory and have antioxidants that can help with cholesterol and prevent cancer.)

Come back tomorrow for a rainbow of a recipe (hint: think noodles).

Looking for a way to make eating healthy more fun? Add some color to your diet! This week we’re talking about all the brightest foods — and what benefits different color foods provide. Plus, we’ll have some delicious recipes for you to try!


Try this recipe for a colorful and healthy meal. You can customize by adding different veggies, upping the spice or adding a meat of your choice.

Rainbow Veggie Dragon Noodles

Ingredients:

1 tbsp avocado oil

2 large zucchini, 1 pound

3 carrots, 4 ounces

1 small red bell pepper, 4 ounces

1 cup shredded purple cabbage

2 eggs

Sauce:

1 tbsp coconut sugar

2 tbsp gluten free soy sauce

2-3 tsp sriracha

Toppings:

1/4 cup chopped cilantro

3 green onions, sliced

1/2 cup toasted cashews

Steps:

  1. Cut the ends off the zucchini and spiralize them using the small blade (3mm) on a spiralizer. Spiralize the carrots or slice thin.
  2. Remove seeds and core from bell pepper and spiralize it.
  3. Mix together all sauce ingredients and set aside.
  4. Prepare toppings and set aside.
  5. Preheat a very large skillet (15″ or bigger) over high heat. When the skillet is hot, add avocado oil, zucchini noodles, carrots, bell pepper, cabbage and eggs. We suggest stir frying the veggie noodles with tongs.
  6. Stir fry for 2-3 minutes or until the egg has formed bits around the noodles and they have softened.
  7. Add sauce and toppings. Stir fry for about a minute, tossing to combine, and serve immediately.

Recipe adapted from: https://getinspiredeveryday.com/food/rainbow-veggie-dragon-noodles/

Don’t be blue – tomorrow we’re talking all foods blue and purple.

Looking for a way to make eating healthy more fun? Add some color to your diet! This week we’re talking about all the brightest foods — and what benefits different color foods provide. Plus, we’ll have some delicious recipes for you to try!


Blue and purple foods are known to help your brain! Blueberries can help enhance memory and cognition and lower blood pressure. One study found that blueberry juice helped improve word recall in older adults with early memory changes. Other blue fruits and veggies including prunes, figs, eggplant raisins, plums and blackberries have anti-aging properties. Anthocyanins (the pigments that provide the blue-purple color) in these foods are also heart healthy and help protect you again environmental toxins.
Other blue and purple foods to try:

  • Purple and black grapes
  • Beets
  • Radishes
  • Purple potatoes

Visit us tomorrow for a delicious Mexican-inspired twist on sweet potatoes.

Looking for a way to make eating healthy more fun? Add some color to your diet! This week we’re talking about all the brightest foods — and what benefits different color foods provide. Plus, we’ll have some delicious recipes for you to try!


Kick things up a notch with this spicy colorful recipe featuring one of our favorite orange foods: sweet potatoes.

Quinoa Stuffed Sweet Potatoes

Ingredients:

POTATOES + TOPPINGS:

4 medium sweet potatoes
3/4 cup dry white quinoa (rinsed and drained)
1 1/4 cups water
1/4 tsp each sea salt and cumin
1/2 medium lime, juiced
1/4 cup red onion, sliced
1/4 cup salsa
Tortilla chips, crushed (optional)
Toasted pepitas (pumpkin seeds – optional)

AVOCADO-CILANTRO SAUCE:

1 small ripe avocado
1 cup cilantro, chopped
3-4 small limes, juiced
2 Tbsp olive or avocado oil (optional)
1/4 tsp each sea salt and cumin
1 Tbsp sweetener of choice (such as maple syrup or agave nectar)
2-3 Tbsp water (to thin)

Steps:

  1. Preheat oven to 400°. Poke a few holes in the sweet potatoes with a knife to allow steam to escape.
  2. Bake sweet potatoes directly on oven rack (with a baking sheet below to catch any drippings) for 45 minutes to 1 hour, or until tender.
  3. In the meantime, heat a small saucepan over medium-high heat. Add rinsed quinoa and toast for 3-5 minutes, or until all water is evaporated and quinoa is fragrant and toasted.
  4. Add water, a pinch of sea salt, lime juice and bring to a simmer. Reduce heat to low and cover. Cook for 15-20 minutes, or until all liquid is absorbed and the quinoa is fluffy.
  5. Remove quinoa from heat and season with sea salt and 1/4 tsp ground cumin. Stir and set aside, slightly covered.
  6. To prepare dressing, add all ingredients besides water to a blender or food processor and blend. Add enough water to encourage blending.
  7. Taste and adjust seasonings as needed, adding more lime, salt, cumin or sweetener as desired. Set aside.
  8. Prepare any remaining toppings, such as chopped onion, cilantro or crushed tortilla chips.
  9. To serve, split open baked potatoes and gently press in on both ends to allow room for toppings. Fill each potato with 1 tbsp salsa, and 1/4 – 1/2 cup cooked quinoa.
  10. 10. Top with a healthy drizzle of avocado-cilantro sauce, and any other desired toppings (hot sauce, extra cilantro, and tortilla chips).

Recipe adapted from: https://minimalistbaker.com/quinoa-stuffed-sweet-potatoes/

Stop by tomorrow to learn more about the benefits of orange and yellow foods.

Looking for a way to make eating healthy more fun? Add some color to your diet! This week we’re talking about all the brightest foods — and what benefits different color foods provide. Plus, we’ll have some delicious recipes for you to try!


Yellow and orange foods are great for your skin! Lemon, pineapple, corn, mangoes, oranges and sweet potatoes all help promote skin elasticity and give you a healthy glow. Most orange produce contains beta-carotene providing vitamin A, which promotes good eye health. These color foods also fortify bones and teeth with vitamin C, potassium and folic acid. Other yellow and orange foods to add to your diet:

  • Tangerines
  • Turmeric
  • Papaya
  • Cantaloupe
  • Passion fruit

Thanks for joining us for Colorful Foods week! We hope your days have been bright and tasty.

Content by Lockton Dunning Benefits with info from: https://www.shape.com/healthy-eating/diet-tips/why-you-should-eat-colorful-foods