Tori Avey's Vibrant Recipes for a Healthier Diet

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Did you know that the colors of the food on your plate can tell you a lot about the nutritional value of your meal? It’s true! Audrey Hepburn once said, “It isn’t very interesting to eat a plate full of white, therefore it can’t be very good for you either.” And she was absolutely right. Colorful recipes can truly enhance your overall nutrition.

Eating colorful recipes is a key to good health. Incorporating a broad range of colors on your plate will keep you feeling healthy and satisfied. Fresh vegetables and fruits, healthy sauces, and a rainbow of spices will help to introduce a bevy of nutrients into your daily diet.

Often, naturally colorful foods are also the healthiest. We know that green is good. In addition, blue, purple, red, yellow, white, and orange all have health benefits.

Eating Colorful Recipes – What Nutrients Do Different Colors Provide?

– Blue and purple fruits and vegetables are super healthy! For example, eggplant, purple cabbage, blackberries, blueberries, and figs can help prevent stroke, cancer and heart disease. Incorporate blue and purple into your colorful recipes to promote healthy aging; these foods may also aid in memory function.

– Red fruits and vegetables like pomegranate, beets, tomatoes, watermelon, and cherries protect our hearts. Many of these contain antioxidants the can reduce the risk of high cholesterol and hypertension.

– Orange and yellow fruits and vegetables like carrots, pumpkin, apricots, oranges, and sweet potatoes are believed to promote eye health, protect your nervous system, and promote skin health.

– White fruits and vegetables like potatoes, onions, leeks, cauliflower, and bananas can boost your immune system while helping to lower high cholesterol and high blood pressure levels.

– And of course green fruits and vegetables like broccoli, spinach, kale, avocados, zucchini, and many more, are well-known health boosters. Colorful recipes featuring green produce are often some of the most healthy dishes out there. They can protect the health of your eyes, contain folic acid (essential for pregnant women), boost immune function, and help to lower cholesterol.

Colorful Recipes for a Rainbow Diet

In other words, the more color you can get onto your plate – the better! If you need a little inspiration to add color to your meals, check out this list of very colorful recipes.

Oven Roasted Root Vegetables

These easy Mediterranean roasted root vegetables make a delicious and colorful side dish for almost any meal.

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Overhead shot of oven roasted root vegetables with beets, carrots, potatoes, and parsnip. Spoon and fresh herbs on the side, cloth napkin above.

Roasted Pepper Salad

This simple and vibrant vegan salad is made with roasted peppers. Peppers are a natural source of antioxidants, vitamin C, and carotenoids. This salad is dressed with olive oil and garlic, which have their own myriad of health benefits.

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Rainbow Israeli Salad

This colorful vegan salad from Israel could not be easier to make. It's a perfect side dish for almost any meal. Or top it with Mediterranean tuna salad to make it a complete meal!

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Overhead shot of bowl of colorful rainbow salad with peppers, cucumbers, mushrooms and cabbage in a white bowl with glass dish of lemon juice, carafe of olive oil and blue napkin with wooden spoon in the background.

Moroccan Paprika Fish

This healthy recipe for Moroccan Paprika Fish is super simple to make, just perfect for a weeknight meal. It's filled with healthy ingredients to enhance your colorful diet!

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Moroccan paprika fish on a bed of vegetables topped wth fresh green herbs in a white bowl.

Jeweled Black Rice Salad

A gorgeous, subtly sweet vegan side dish with jewel-toned colors that are nutritious and beautiful. Made black forbidden rice, it incorporates a delicious blend of colorful ingredients, including roasted butternut squash, apples, and fresh mint.

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Overhead shot of black rice mixed with butternut squash, chopped fruit and fresh mint in a green decorative bowl.

Saffron Chickpea Risotto

This golden creamy saffron-infused vegetarian risotto includes chickpeas, making it a complete protein. Saffron, an expensive bright golden spice, is a powerful antioxidant that may also help to improve mood and treat symptoms of depression.

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Front angled shot of creamy Saffron Chickpea Risotto on dark blue plate, another plate of risotto, fork, cloth napkin and short decorative wine glass in background.

Lemon Pesto Vegetable Skewers

Bring some color to your back yard barbecue! These brightly colored vegetarian skewers are marinated in pesto, and can be made either with parmesan cheese or dairy free.

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Four lemon pesto vegetable skewers on white plate on wooden table, lemon, pesto and oil in background with napkin.

Salmon with Strawberries, Balsamic and Basil

A quick, delicious, and seasonal salmon entree with crispy seared salmon and an unexpected, flavorful strawberry balsamic sauce with fresh basil garnish.

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Horizontal Crop - seared salmon fillet topped with macerated strawberry balsamic sauce and fresh basil chiffonade, another plate of the same entree in background, with a glass bowl of macerating strawberries and a pile of fresh basil in the back.

Balsamic Berries

This colorful dessert features fresh berries macerated in a sweet-tart mixture of balsamic vinegar and sugar. They're topped with lightly sweetened yogurt or crème fraiche. It's a perfect fresh treat, and full of vitamin-infused color!

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