Eat the Rainbow! 🌈

I talk a lot about eating the rainbow with my clients - why? It's the the easiest way to make sure you get a variety of nutrients, plenty of fiber, have more energy, feel better and have better digestion, not to mention its a lot of fun! It's so easy, in fact, in school I even created a program for grade school kids on how to eat more plants which included a rainbow chart. If kids can do it - so can you!

Each color brings unique nutrients, so shoot to get at least a new color every day or the whole rainbow each day, whatever works for you. It’s good to know most plants also provide fiber and antioxidants to support better gut health and overall immunity so you can't go wrong with any of the choices on this list!

❤️ Red

These foods are packed with Vitamin A (beta carotene), vitamin C, manganese for eye and heart health and often have lycopene which may help fight cancer

Where to get them? Beets, tomatoes, bell peppers, raspberries, strawberries, rhubarb, apples, cherries

🧡 Orange

These foods are superstars known for their vitamin C, vitamin A and folate, calcium, potassium, and thiamine for immune health and eye health. Pair these with iron rich foods for better absorption

Where to get them? Oranges (duh), sweet potatoes, carrots, pumpkins, nectarines, peaches, bell peppers

💛 Yellow

Packed with B6 and potassium these fruits and veggies can help with muscle cramping and digestion and they're also rich in magnesium and vitamin A

Where to get them? Bananas, lemons, summer squash, bell peppers

💚 Green

Green veggies and fruit are a must have in any rainbow diet. They are packed with antioxidants, vitamin K, magnesium, nitrates, calcium and folate, essential for immune, cell and heart health

Where to get them? Leafy greens, celery, cucumber, broccoli, green beans, bok choy, asparagus

💙 Blue

Some of the prettiest, blue plants are rich in manganese and vitamins C and K for supporting immune support and bone health

Where to get them? Blueberries, blackberries, grapes, elderberries, blue cauliflower and carrots

💜Purple

Be a purple plant eater! These are packed with potassium, B vitamins and vitamin C, antioxidants to support healthy cholesterol and blood pressure. The purple color also means anthocyanins which help protect blood vessels and helps protect collagen

Where to get them? Plums, eggplants, grapes, cabbage

⚪️ White - Yes, white is in the plant rainbow :) These guys are full of riboflavin, vitamin C, vitamin D and selenium for inflammation. They also contain allicin, a compound that helps protect against heart disease and lowers LDL and increases HDL cholesterol.

Where to get them? Garlic, onion, cauliflower, leeks

It can be hard to find some of these in the winter, depending on where you are but, remember, canned and frozen foods are just as nutritious as their fresh counterparts, so make sure to hit up the frozen aisle too!

Can you get some added color in your diet? What color will you get today? Which one is your favorite?

Hearty Harvest Salad

I really look forward to fall for the leaves changing, pumpkin everything, and all of the delicious and nutritious foods that are in season during this transition. Or at least that's what I tell myself to cope with the colder, shorter days :)

I love eating salads year round but I don't love just noshing on cold, raw veggies in the winter. There's a reason you crave cooling foods that are high in water in the summer like watermelon and cucumber and warming foods in the winter like soups and certain spices like cinnamon we commonly see in dishes and baked goods. There is also some evidence to show that by eating warming foods, less energy is required to create heat in the digestive tract and thus, leaves more energy for digestion and allows the body to better absorb it's nutrients.

From a nutrition standpoint, this salad achieves balance with a plant based protein (farro), a leafy green (kale), an acid for digestion (vinegar), healthy fats (oil and nuts), warming spices (cinnamon), and seasonal produce (kale, squash and apple). Yay!

This salad comes together easily and can be your main dish or an easy side. Serve this beauty right away or keep in the fridge for a few days. I recommend warming for a tiny bit in the microwave if taking directly out of the fridge (if you're ok with using this, a quick nuke shouldn't affect the nutrients too much) or just letting sit at room temperature for a bit before eating.

Let me know if you make it, and how you like it! Do you enjoy this time of year? What's your favorite squash?

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Hearty Harvest Salad

Prep Time : 10 minutes | Total time : 20 minutes | 4 servings

Ingredients :

1 large bag of pre-washed kale or 2 heads of kale washed and de-stemmed

1/2 large butternut squash

1 honeycrisp or other seasonal apple

3/4 cup farro

1/2 cup chopped pecans or walnuts

1 teaspoon cinnamon

5 tablespoons olive oil

3 tablespoons red wine vinegar

1.5 tablespoons dijon mustard

Salt & pepper to taste

Instructions :

1. Preheat oven to 425. Peel and cube butternut squash into 1/2 inch pieces, toss with 2 tablespoons olive oil, a dash of salt & pepper, and cinnamon. Place in oven for about 20 minutes until cooked and browned, stir once.

2. Fill a medium pot with water and bring to a boil, add farro. Boil for 10 minutes and drain excess water, allow to cool.

3. While squash is cooking, place kale in a large bowl and drizzle 1 tablespoon olive oil and vinegar and begin to massage. Work the oil and vinegar into the leaves for a few minutes until they soften and darken in color.

4. Chop apple into 1/2 inch cubes and toss with kale. Add cooked farro to bowl and toss to combine. Add chopped walnuts.

5. Remove squash from oven, allow to cool slightly and combine with other salad ingredients.

6. Combine remaining olive oil, vinegar, mustard and salt & pepper to taste and pour over salad, stir to coat.

7. Enjoy!