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Eating a Rainbow Throughout the Colder Months


The changes in season often mimic the changes we see on our dinner plates.  Have you ever noticed that summer meals are vibrant and bright – while late fall and winter start to look a bit dull and dreary?  Don’t let that happen this year!

Nutrition experts often recommend to “Eat a Rainbow” of fruits and vegetables to make sure you’re getting all the nutrients your body needs.  During the winter months, you may need to be a bit creative on the order of colours of that rainbow, but you can still make your meals shine!

Red, Yellow and Pink

Add apples to your recipes for a great source of antioxidants and fibre.1,2  Apples come in so many varieties including: red delicious, golden delicious and pink lady!  Some apple varieties are available from October right through to July!

Try this bright apple chicken recipe to build the first part of your rainbow:

Spiced Chicken and Apple Omelette

Green and Purple

Kale is a hugely popular green leafy vegetable known for its wonderful health benefits, including being loaded with fibre, Vitamin C, Vitamin A and Vitamin K.3,4 There are many different varieties of kale too!  Best of all – they’re hardy plants that can grow as the weather gets cold out.3,4

Curly kale is the most common that we see in the grocery store, which ranges from green to purple.4  You may even be able to find Redbor Kale which is a dark red/purple colour  that can be added to your meals.4

Try this awesome baked egg, chicken and kale recipe:

Baked Egg, Chicken and Kale Ramekins


This one is easy for the fall/winter!  Sweet potatoes, pumpkin and squash are all readily available and can be added to so many warm comforting dishes.

Here’s a delicious pumpkin and chicken soup recipe:

Mayan-Style Pumpkin and Chicken Soup


This is where you may need to get your blueberries out from the freezer. Add a few blueberries to your salads or in the following recipe to get a boost of antioxidants and summer flavour.

Blueberry Pecan Glaze Chicken

And there you have it!  Now your meals can sing like a rainbow all winter long!


  1. Boyer, J. & Liu, R.H. (2004). Apple phytochemicals and their health benefits. Nutrition Journal, 3(5), 1-15. Retrieved November 6, 2015, from
  2. Mayo Clinic. (2015). Chart of high-fibre foods. Retrieved November 9, 2015, from
  3. The Old Farmers Almanac. (2015). Kale. Retrieved November 9, 2015, from
  4. Eco Localizer. (2014). Delicious, Nutritious Kale: Guide to Different Varieties. Retrieved November 9, 2015, from

By: Kelly Atyeo-Fick, B.A.Sc., M.H.Sc., P.H.Ec.

kelly atyeo2
Kelly Atyeo-Fick Guest Author

Kelly Atyeo-Fick is a Professional Home Economist with a background in nutrition and nutrition communication. She is President and co-owner of LiveWell Marketing, a creative agency committed to linking brands and consumers in the pursuit of living well. Kelly is also a health writer, nutrition communication consultant, and public speaker. Through her activities she strives to educate people on nutrition and health, while giving people the tools to make healthy foods a part of their lifestyle.

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