In the quest for optimal health, the phrase “eating the rainbow” is not just a catchy slogan, it’s a compelling guideline for a nutrient-rich diet that can enhance your wellbeing. By incorporating a variety of colourful fruits and vegetables into your meals, you can ensure a broad spectrum of antioxidants, vitamins and minerals, all of which contribute to better health.
There are many benefits to “eating the rainbow”
A colourful diet is antioxidant rich. Different colours in fruits and vegetables often signify the presence of various antioxidants. For example, red foods such as tomatoes are high in lycopene, while orange and yellow produce like carrots and peppers are rich in beta- carotene. These antioxidants combat oxidative stress and help to neutralise free radicals, potentially reducing the risk of chronic diseases and aging.
You’ll be getting a range of diverse nutrients too. Each colour represents different phytochemicals and nutrients. Green vegetables such as spinach and broccoli are packed with chlorophyll and vitamins K and C, while blue and purple foods like blueberries and eggplant contain anthocyanins, which may support brain health and reduce inflammation.
When it comes to enhanced immunity, colour is the way to go. A colourful diet supports immune function by providing a range of vitamins and minerals. Vitamin C from citrus fruits and capsicum enhances immune defences, while zinc from legumes and nuts contributes to immune cell function.
Another important factor in a rainbow diet is its ability to help mental and emotional wellbeing. Consuming a variety of colourful foods can help improve mood and mental clarity. Nutrients such as omega-three fatty acids in dark leafy greens and antioxidants in berries have been linked to better cognitive function and emotional stability.
Incorporating a rainbow of foods
Getting started with a colourful diet is easier than you might think. Here are some of my favourite tips and food ideas to help you create a vibrant plate:
Red: Enjoy tomatoes, red peppers, strawberries and raspberries. These foods are high in lycopene and anthocyanins, which can support heart health and provide anti-inflammatory benefits.
Orange/yellow: Incorporate carrots, sweet potatoes, butternut squash and oranges into your meals. Rich in beta-carotene, these foods promote eye health and supercharge the immune system.
Green: Include a variety of green vegetables such as spinach, kale, broccoli and green beans. These are excellent sources of vitamins K and C, folate and iron.
Blue/purple: Add blueberries, eggplants and purple cabbage to your diet. These foods are high in antioxidants that help reduce inflammation and support cardiovascular health.
White/brown: Don’t forget to include white and brown vegetables such as garlic, onions and mushrooms. These foods offer unique health benefits such as enhanced immune function and improved bone health.
Rainbow Rice Paper Rolls
Makes: 10 rolls
Filling:
- 6 small organic romaine or gem lettuce leaves, finely sliced
- 100g brown rice vermicelli, blanched & cooled
- 1 cucumber, sliced into thin batons
- 1 carrot, sliced into thin batons
- 1 red capsicum, sliced into thin batons
- 1 yellow capsicum, sliced into thin batons
- 1/4 red cabbage, shredded
- ½ bunch fresh mint, finely chopped
- ½ bunch fresh coriander, finely chopped
- ½ cup macadamias, finely chopped
Dipping Sauce
- ½ cup water
- 2 tbsp tamari
- 1 tbsp honey
- 1 tbsp sweet paprika
- ½ tbsp almond or nut butter
- 2.5cm (1-inch) piece fresh ginger, grated
- 1 garlic clove, minced
Method
- To make the dipping sauce, whisk the ingredients together thoroughly in a small bowl.
- Prepare a rolling station with all the filling ingredients, rice paper sheets, a damp chopping board and a large shallow dish filled with warm water.
- Soak one rice paper sheet in warm water, lay it on the chopping board and start to layer vegetables on one side.
- Start with a lettuce leaf then add some noodles, a small handful of each veggie and a sprinkle of macadamias.
- Gently roll the rice paper over the mixture away from you, folding the sides inward as you roll until the end.
- Repeat Cut the rolls into half and serve with sauce.
