A rainbow diet doesn’t have to be hard. Recipes can be raw or cooked. The key is just eating a colorful diet. Take the time to look at your plate (or bowl) you’re about to eat – how many colors do you see? or, is there any color at all?
The standard American diet (S.A.D. diet) can usually consist of bread, pasta and meat. These foods are generally colorless. This is very “sad” and won’t benefit your body like a color-rich diet would.
Eating colorful food can benefit you in more ways than you probably know. Not only health-wise, but I’ve found my energy levels have increased, I don’t get tired right after eating, I don’t feel overstuffed & bloated and my mind is clearer. Plant-based foods in a rainbow diet will change your life. I am not over-exaggerating!! Why not give it a try and see for youself.
Rainbow Diet Tips:
••• RED: These foods contain a phytochemical and antioxidant called Lycopene which helps eliminate free radicals in our bodies and fight some cancers! You will also find 2 other antioxidants: anthocyanin and vitamin C. These are all free radical scavengers. So they help clear your body of free radicals and help you heal. You’ll also benefit from a reduction of inflammation in your arteries caused by heart disease. Lycopene has been shown in studies to reduce your risk of many different cancers – prostate, lung, stomach and breast cancer.
Examples: tomatoes, strawberries, red grapes, raspberries, beets, watermelon, red cabbage, apples, cherries, rhubarb, red peppers and radishes.
••• YELLOW & ORANGE: These contain Lutein which also benefit the eyes and help prevent blindness by reducing your risk for developing macular degeneration. Many of these foods contain beta-carotene which our bodies convert into Vitamin A. This benefits our eyes, bone growth and health of the immune system. They also contain alpha-carotene which helps kick out free radicals in our bodies and protects against cancer.
Examples: mango, yellow pepper, apricot, papaya, carrot, sweet potato, oranges.
••• DARK GREEN & LIGHT GREEN: These cruciferous veggies are full of cancer-fighting compounds such as sulforaphane, isothiocyanate and indole. These help build up enzymes that remove toxins from the body. Chlorophyl (found in green produce) has been found to regulate hormones that pertain to hunger and it also helps in the wound healing process.
Examples: Kale, broccoli, bok choy, collard greens, mustard greens, arugula, spinach, green peppers, swiss chard, green apples, leeks, romaine, iceberg, cucumber, avocado, grapes, celery, asparagus, brussels sprouts.
••• BLUE, PURPLE & DEEP RED: These contain anthocyanins and proanthocyanins (flavonoids) – which are heart healthy and brain healthy antioxidants that have been shown to inhibit cancer activity such as uncontrollable cell proliferation and reduce inflammation in the body.
Examples: blueberries, red/purple cabbage, eggplant, plums, blackberries, cranberries and purple potatoes.
••• WHITE: White foods contain allicin, which is helpful for preventing cancer. Naturally white plant-based foods have been shown to purify the blood, detoxify the liver, regulate healthy cellular growth, and reduce inflammation in the body. Mushrooms are especially beneficial – they’ve been shown to help with cancer, diabetes, allergies, and bacterial infections.
Examples: garlic, onion, apples, scallion, ginger, leeks, cauliflower, white-fleshed sweet potato, potatoes, white cabbage, white beans and mushrooms.
NOTE: there are many bleached highly processed foods out there (white bread, pasta, crackers, etc) – these do not provide the health benefits of naturally white foods.
My favorite easy Rainbow Diet Recipe idea:
I hope you enjoy this colorful salad. It’s a good choice for anyone on a healthy journey. It’s clean eating, vegetarian, vegan, raw, paleo, dairy free, gluten free and of course a healthy rainbow diet.
APPLE CABBAGE COLESLAW
NOTE: A Mandoline slicer will be super helpful for chopping all veggies.
There is something wonderful about a simple raw apple cabbage coleslaw salad recipe. This recipe adds some tart apple for a tangy flavor! This is a great recipe for a simple lunch. Or, it could be a good side dish for any dinner meal or family gathering such as Thanksgiving (coming sooner than you think folks!). I love to slice all the veggies/fruit into long strips. Gives it a nice texture and looks pretty. All the colors in this salad are so healthy for you. I highly recommend eating a rainbow daily! Meaning, you should eat foods of all colors as they can all be of benefit to your health.
- 1/4 small red or green cabbage, chopped
- 1/2 tart apple, chopped
- 1/2 large stalk celery, chopped
- 1/2 medium red bell pepper, chopped
- 1/2 lemon, juiced
- 1/2 TBSP olive oil
- 1/2 tsp sesame seeds
- 1/8 tsp sea salt
- Combine cabbage, apple, celery, and bell pepper together in a bowl.
- Mix all the rest of the ingredients in a small bowl. Pour over coleslaw and toss to combine all together. Enjoy!