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:
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:
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:
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.
And there you have it! Now your meals can sing like a rainbow all winter long!
- Boyer, J. & Liu, R.H. (2004). Apple phytochemicals and their health benefits. Nutrition Journal, 3(5), 1-15. Retrieved November 6, 2015, from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/pdf/1475-2891-3-5.pdf
- Mayo Clinic. (2015). Chart of high-fibre foods. Retrieved November 9, 2015, from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
- The Old Farmers Almanac. (2015). Kale. Retrieved November 9, 2015, from http://www.almanac.com/plant/kale
- Eco Localizer. (2014). Delicious, Nutritious Kale: Guide to Different Varieties. Retrieved November 9, 2015, from http://ecolocalizer.com/2012/03/25/delicious-nutritious-kale-photo-guide-to-different-varieties/
By: Kelly Atyeo-Fick, B.A.Sc., M.H.Sc., P.H.Ec.