Are you ready to eat through the rainbow with me?
Each color of produce has its own amazing benefits. Check out the most popular fruits and vegetables for each color and get inspired to brighten up your diet!
RED + PINK
There are so many amazing options we have to eat those beautiful red & pink colors.
All the reds contain antioxidants, important vitamins, and minerals including Vitamin C. Lycopene, a powerful antioxidant, is found in tomatoes. If you can enjoy them, think about a tomato soup this winter.
Beets are jam-packed with all the goodies and they can be enjoyed roasted warm or added to a leafy salad or roasted veggie salad.
Raspberries are a personal favorite and are high in fiber, antioxidants, vitamin C, and quercetin.
Suggestions for the ruby hues:
radishes tomatoes peppers rhubarb cranberries
grapefruit blood oranges red carrots berries cherries
watermelon beets red grapes radicchio
red pears & apples red onions & potatoes
I enjoy eating with the seasons and these bright colors can bring me through them.
Orange foods are known for having carotenoids, such as alpha-carotene, beta-carotene, and beta-cryptoxanthin. Your body converts these to vitamin A, which helps to benefit our eyes. Also a great source of vitamin C.
Squash, pumpkins & carrots can be enjoyed on their own, sweet & savory, or mixed into delicious baked goods.
Suggestions for those deep oranges:
Squash Pumpkins Sweet Potatoes + Yams Carrots
Orange Peppers Beets Mango Cantaloupe
Ever thought of bumping up your yellow intake instead of opting for the anti-wrinkle cream?
Yellows fruits & vegetables have all the properties our skin needs to reverse damage to our skin cells and the nutrients enhance the positive impact on our cells. Yellow foods are extremely rich in retinol, a type of Vitamin A1 that acts upon acne and wrinkles to reverse the damage.
Suggestions for the sunshine fruits and veggies:
Yellow Carrots Yellow Peppers Yellow beans
Yellow Potatoes Banana Lemon Summer Squash
Let’s start with green veggies ~ not “greens”
Celery is nutrient-rich, full of fiber, and anti-inflammatory. And I’m sure many are aware of the benefits of celery juice. It’s a staple in my garden (a 25-foot row kind of staple) and I can’t describe how much better it tastes fresh! It has a distinct flavor compared to the store.
Cucumbers are the key green veggie to hydration. They are full of potassium and that insoluble fiber helps with constipation!
Broccoli is full of fiber, which is critical for digestive health. Its fiber & antioxidants also assist in controlling blood sugar levels. It’s easy to grow and readily available year-round when we can’t grow it. Cabbage is an excellent source of Vitamin C for the immune system. Also a member of the Brassica family, it is perfect “roughage” for the digestive system and loaded with B Vitamins. Also easy to grow and readily available.
And the mighty avocado 🥑 Get those healthy fats in your daily diet!
Suggestions for those deep greens.
Celery Broccoli Cabbage Avocado Cucumber Kiwi
Zucchini Green Beans Peas Sugar Snap Peas Snow Peas
Leafy Greens! Here are all the reasons you should be adding leafy greens into your life and perhaps consider planting a Salad Garden this spring. Studies show many benefits of greens, but here are just a few:
Immune System Support ・High in Fiber ・Chock full of Vitamins and Phytonutrients ・Low Calorie ・Supports Healthy Aging ・Aids in Balancing Sugars ・Supports Gut Health ・Supports Optimal Brain Function ・Glowing Skin・Stress Relievers
Leafy greens are high in folate & magnesium, so get your calcium right here! I think there are more than enough reasons listed to empower you to grow and add them to your cup or plate.
Suggestions for those leafy greens.
Spinach Kale Chard Leaf Lettuces Arugula
Mustards Microgreens Collard Greens
BLUE & PURPLES
Berries are great options for these beautiful deep violet colors. They are highly nutritious with loads of antioxidants.
Don’t underestimate the power of berries and their high level of antioxidants and the role they play in supporting our health. That deep rich color is the provider of anthocyanins which is a cancer-fighting antioxidant.
Growing berries may be another level of gardening, however, certain plants are easily grown. You often see black raspberries growing wild.
You can also find anthocyanin in veggies such as purple snow peas, purple carrots, and radishes, all easily grown to get that amazing color onto your plate.
Suggestions for those rich indigos.
Raspberries Blueberries Blackberries Aronia Berries
Elderberries Purple Carrots Radishes
Purple Snow Peas Purple Beans
Thinking about growing the rainbow?
Imagine having daily access to all these amazing colors in your backyard…
So how many of these can you grow yourself? Here in Wisconsin, I’m able to grow a large majority of these fruits and veggies mentioned in this post.
Greens are simple plants you can grow even a small amount of in planters, pots, window boxes, or in your Kitchen Garden.
Despite Wisconsin’s shorter season, there are SO many berry options you can grow also. Get creative with your planting plans and landscape design. Many berry shrubs can be grown as a hedge or for a privacy line. Think edible landscaping!
As you plan out your week’s menu, keep the rainbow in mind and check and see if you are eating ROYGBIV!
If you need some inspiration, think about adding colors to your smoothies, breakfast, salads, and sides for dinner.