Eat a Rainbow

Dazzle your kids with color! Eating fruits and veggies in a variety of colors - red, dark green, yellow, blue, purple, white and orange - not only provides eye candy for your kids but mixing things up also gives them a broad range of nutrients. So "think variety, think color" and everybody wins! And they can have a little fun filling up that shopping cart with a spectrum of colorful fruits and vegetables that'll create a rainbow on their plates!

How to Create a Rainbow on Your Plate

• Make a tropical rainbow fruit salad with fruits of each color: oranges, pink grapefruit, mango, papaya, kiwifruit, bananas, and purple grapes.


• Saute your own medley of mixed vegetables using each color: red onions, carrots, corn, jicama, broccoli and black beans.


• Try a spinach salad with dried cranberries, canned mandarin oranges and red onion with your favorite vinaigrette.


• Make fruit-sicles: Puree your favorite fruit such as melon, peaches, banana, and/or berries with 100% fruit juice. Freeze in ice cube trays or paper cups or popsicle molds for a refreshing treat. Use fresh, frozen or canned.


• Make a refreshing summer beverage using 100% juice and iced tea.


• Roast a whole head of garlic to make a delicious spread for an appetizer or on sandwiches.


• Steam edamame for a fun snack. Kids love it!


• Make a Greek-inspired salad: romaine lettuce, tomatoes, red onion, chick peas, black olives and artichoke hearts.


• Make confetti coleslaw: shredded green and red cabbage, grated carrots, julienned kohlrabi and finely chopped red and yellow peppers.


• Make a Mexican pizza with tortillas, refried beans, salsa and grated low fat jalapeno cheese. Bake.


• On a busy night, check out the unique combinations of veggies in the frozen section to build a meal - a quick stir-fry, vegetable soup or stew, or a frittata.


• Make a dried fruit and nut mix for snacks. They make great gifts too. Include dried apples, apricots, cranberries, peaches, pears, cherries and mixed nuts.


• Pizza for breakfast? Sure! Top a toasted English muffin with tomato sauce, a scrambled egg and fresh spinach. Add grated Mozzarella and melt.


• Try some different veggie toppings on your pizza:
  
  
  
  • eggplant and black olive
  
  
  • pineapple and onion
  
  
  • red and green peppers and mushrooms
  
  
  • fresh tomato and spinach
  
  
  • broccoli and green olives
  
  
  • or get the whole shebang

See Our Fruit & Veggie Color List

[via Fruits & Veggies More Matters]

• Almost Rainbow Salad Recipe (pictured above)
  
• Dominican Rainbow Rice Recipe
  
• Rainbow Bean Soup Mix in a Quart Jar Recipe
  
• Rainbow Chard With Figs, Garlic, Pine Nuts & Feta Recipe
  
• Rainbow Pasta Salad Recipe
  
• Rainbow Veggie Cheese Lovers Recipe
  
• Rainbow Veggie Pizza Recipe
  
• Rainbow Fruit Salad Recipe
  
• Eggy Rainbow Scramble (Vegetarian) Recipe
  
• Grilled Rainbow Bell Peppers Recipe
  
• Rainbow Cole Slaw Recipe
  
• Rainbow Goat's Cheese Balls Recipe
  
• Rainbow Sherbet/Ice Cream Parfait (Africa) Recipe
  
• The Rainbow Room's Carrot and Peanut Salad Recipe
  
• Rainbow Teriyaki Stir Fry Recipe
  
• Really, Really, Easy Rainbow Chili Recipe
  
• Texas Rainbow Greens Recipe
  
• Rainbow Enchilada Casserole Recipe
  
• St. Patrick's Day Fruit Rainbow Recipe
  

Color Wheel of Fruits and Vegetables

North Dakota State University Agriculture and University Extension educational publication written by Julie Garden-Robinson, Ph.D., L.R.D., Food and Nutrition Specialist.

Taste a rainbow of fruits and vegetables for better health

Catch a Rainbow poster Laminated Poster

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