Cooking with colour

March 26, 2021
by Anna Our Cooking tools

    We’ve all heard the age-old adage that ‘an apple a day keeps the doctor away’, but what about a rainbow a day? Fresh fruit and veggies are packed with essential nutrients, vitamins and minerals, which is why a colourful plate at mealtime is so important.

    Why not set yourself a challenge to see how many colours of the rainbow you can pile onto your plate? To help you get started, we’ve pulled together some of our most colourful (and delicious) dishes.

    Red, Orange & Yellow 

    Great news if you’re a fan of red veggies like tomatoes and red capsicum! They’re coloured by a natural plant pigment called lycopene, which is an antioxidant that has been linked to good heart health. 

    Cheesy Veggie-Loaded Grilled Gnocchi – 3.58 star rating

    Veggies in this group get their vibrant colour from carotenoids, which have been said to have anti-inflammatory and immune system benefits. Some carotenoids are converted to vitamin A, which helps to maintain healthy eyes.

    Golden Zucchini, Carrot & Cheddar Fritters – 3.59 star rating

    Chicken & Creamy Peppercorn Sauce – 3.64 star rating


    We all know that greens are good for us! They’re full of good stuff, like vitamin K (which may promote blood and bone health), and phytochemicals (which have been said to have anti-cancer properties). Plus, leafy greens such as spinach and kale are good sources of folate; an essential nutrient for pregnant women. 

    Haloumi & Sweet Potato Tacos – 3.59 star rating

    Loaded Lentil Cheesy Nachos – 3.55 star rating


    Anthocyanin is a plant pigment that gives purple veggies their unique colour. The best part? Anthocyanin has powerful antioxidant properties that may protect cells from damage and reduce the risk of heart disease. So get stuck into things like beetroot, red cabbage and radish! 

    Seared Salmon with Mint Pearl Couscous – 3.63 star rating

    Japanese Beef Rice Bowl – 3.66 star rating

    Brown & White

    White produce like bananas and potatoes are good sources of potassium, while others (like garlic) have health-promoting phytochemicals such as allicin, which has both antibacterial and antiviral properties. 

    Spiced Cauliflower & Goat Cheese Salad – 3.67 star rating

    Beef & Rosemary Cottage Pie – 3.61 star rating

    Now you’ve seen how easy (and beneficial!) it is to eat the rainbow, there’s no better time to get cooking and enjoy the health benefits of all the delicious fruit and vegetables on offer.

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