Over the next two weeks, we are bringing Canada’s vibrant summer colours right to your plates and cooking up fun, healthy meals that will get everyone – even kids – reaching for all sorts of vegetables. Our colourful meals will not only get everyone excited about healthy fruits and vegetables, but each of the colours featured on your plates have their own important nutritional benefits. Get ready to “eat the rainbow”!
What makes colours so healthy?
On a very high level, fruits and vegetables contain essential phytochemicals for your body and they are reflected in the fruits and vegetables unique colour. Below we have broken down the benefits the 5 food colour groups.
Foods that have dark purple and blue tones are rich in nutrients, such as Vitamin C, which help maintain a healthy heart and blood pressure. They are also great immunity boosters and antioxidants and support healthy aging! Want to add a splash of blue and purple to your day? We’ve got Pork Spring Roll Bowl with homemade plum sauce coming up on our 2-Person Plan and red onions in our Family Plan’s Steak Fajitas!
Examples: eggplant, blue/black berries, plums, red/purple onions.
Green vegetables are a good source of Vitamin A, that act as antioxidants by supporting liver functions to effectively rid your body of toxins. Eating lots of greens also helps to prevent the deterioration of your eyes with age! Check out our Seared Salmon from both the 2-Person meal and our Family Plan.
Examples: Broccoli, kale, bok choy, cucumber
White foods help to maintain a healthy circulatory system and fight heart disease and cancer. These veggies also help support strong bones – so you can tell your kids to load up on white veggies if they want to grow big and strong! To add white produce into your diet try our 2-Person Plan’s Summer Corn Risotto that has shiitake mushrooms (a premium ingredient!) or our Family Plan’s One Pan Lemon Thyme Chicken with roasted potatoes!
Examples: mushrooms, cauliflower, garlic, pears
Red vegetables are known to reduce the risk of heart attacks and cancers, such as prostate and breast cancer. Cooking actually enhances the activity of the chemicals in red vegetables — so try to cook this colour as much as possible! Adding red to your diet over the next two weeks will be a breeze! We recommend trying the Herb and Garlic Steak from the 2-Person Plan or the tomatoes in Family Plan’s Avocado and Zucchini Tostadas.
Examples: tomatoes, red peppers, radishes, cranberries
Orange and yellow foods are full of vitamins, like Vitamin C, which help with eye health, immune function and growth and development. Remind your kids that eating carrots really does help with their vision and that eating orange foods will help them grow! To add some orange/yellow in your diet try our delicious 2-Person Piri Piri Chicken with sweet potato wedges or Family Plan Hoisin Glazed Chicken.
Examples: corn, sweet potato, papaya, carrots
So, although the colours around us are fading with the arrival of fall, it is important that the colours are your plate remain vibrant as ever and the darker the colours the better!