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Roczen Sunday Journal
Eating the Rainbow
Different coloured plants are linked to higher levels of specific nutrients and health benefits.

Simply put, eating the rainbow involves eating fruits and vegetables of different colours every day.

Plants contain different pigments, or phytonutrients, which give them their colour. 

Different coloured plants are linked to higher levels of specific nutrients and health benefits. Therefore, eating a wide variety of colours for every meal will increase your intake of different nutrients to benefit various areas of your health.

Do you think you could eat every colour of the rainbow every day for a week? When you plan your meals for next week, try to fit in all the colours:

  • Red – raspberries, tomatoes, bell peppers, radishes, chillies, beets, red leaf lettuce, red beans
  • Orange – pumpkin, bell peppers, carrots, butternut squash, tomatoes
  • Yellow – yellow courgette, bell peppers, lemons, sweetcorn 
  • Green – kale, chard, courgette, asparagus, broccoli, green chillies, bell peppers, green beans, peas
  • Blue and indigo – let’s count blue and indigo as one colour. Blueberries, of course, and more heirloom varieties of cabbages, tomatoes, and carrots sometimes have a blue hue.
  • Violet – or purple, are some of the most delicious vegetables. Aubergine, cabbage, purple kale, kohlrabi. Blackberries have a purple hue so we’ll count them here too.

As always, take a look at what other members are creating in our facebook group or browse our recipes.

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