Cooking with colour March 26, 2021
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.
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.
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.
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!
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.
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.