Cooking with colour March 26, 2021

by Anna Our Cooking tools
'); var toc = $(this).text(); var toc = toc.replace(/(\d+(?:\.\s)*)/, '$1'); $('.post-contents ol').append('
  • ' + toc + '
  • '); $('.post-contents').addClass('toc-inside'); }); });

    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 vibrantly coloured plate is so important at mealtime. 

    So why not set yourself a challenge and 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 phytochemicals that have been said to have anti-cancer properties. Plus, leafy greens like spinach are excellent sources of folate.

    Haloumi & Sweet Potato Tacos – 3.59 star rating

    Loaded Lentil Cheesy Nachos – 3.55 star rating


    The plant pigment anthocyanin gives purple veggies their unique colour, as well as having antioxidant properties. 

    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 that have antibacterial and antiviral properties. 

    Spiced Cauliflower & Goat Cheese Salad – 3.67 star rating

    Beef & Rosemary Cottage Pie – 3.61 star rating