What a great side dish for the upcoming holiday season! These roasted rainbow carrots with maple tahini dressing boast big time flavors!

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Red cabbage is a beautiful, vibrant cruciferous vegetable that is naturally rich in antioxidants, vitamins, and minerals. We absolutely love to incorporate it into as many recipes as possible because it is so much more than a colorful addition to salads. While it is important to eat the rainbow, you also have to feature those rainbow colors, making them more than an afterthought.

For this recipe, the way you slice the cabbage is very important. Because purple cabbage can have a slightly bitter flavor profile, you don’t want large, thick slices; rather, you want super thin slices. For this reason, using a mandoline slicer can be a great way to achieve even, thin slices. If you have great knife skills, go off and show us your skills! Otherwise, slicing cabbage in a food processor is another viable option.

Even if your cabbage slices aren’t paper thin, the sweetness of the other ingredients will balance the flavor. Carrots, dried cranberries, and apples all exhibit sweeter flavor profiles, which create a nice balance in this slaw. Then you have the nuttiness from the walnuts to hit every corner of the flavor spectrum. Just make sure that the walnuts are raw and the dried cranberries are free of preservatives and added sugars.

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In order to obtain a wide variety of antioxidants, health professionals recommend that you eat the rainbow. This is the concept of eating fruits and vegetables of all different colors to have a perfectly balanced diet. Although eating the rainbow is a popular health mantra, you may not know why it’s so important. Well, the different colors exhibit different nutrients and aligning health properties. The more colors you eat, the more varied your nutritional intake is. 

Benefits Of Eating The Rainbow

Some produce items may exhibit more vitamin C than others, while others boast lots of fiber. Plant-based foods are rich in essential vitamins and minerals, but their colorful flesh is where some of the more impressive nutrients exist. Produce items contain different pigments, or phytonutrients, that give them their signature colors, and certain fruits and vegetables have higher levels of specific nutrients than others. Red indicates a high presence of lycopene, while blue and purple indicate the presence of anthocyanins. 

A study that consisted of over 77,000 people found that those who consumed the most flavonoid-rich foods had a 20% lower risk of cognitive decline than those who ate the least. The same study found that people who ate the most anthocyanins (found in blue and purple foods) experienced a 24% lower risk of cognitive decline. Finally, people who at the most flavones (found in orange and yellow foods) had a 38% lower risk of decline than those who ate the lowest amount of these foods. 

How To Eat The Rainbow

Eating the rainbow is an excellent way to improve your overall health, but how do you do it? If you aren’t very experimental with food, this can prove difficult. If you want to eat the rainbow, it’s best to incorporate two to three different-colored fruits or vegetables at every meal. Enhance your efforts by eating a different color for every snack. Eating all of the colors every single day isn’t necessary, but it’s best to include all the colors a couple times per week. Below, you’ll find several tips on how to enjoy a more colorful diet. 

Try New Things

It can be difficult to leave your comfort zone, especially in regards to food. Next time you go to the grocery store or farmer’s market, though, fill your cart with at least one new fruit or vegetable. It’s easier to try new foods if you pick them out yourself. The whole family can benefit if you like the foods! Consider trying a papaya, dragonfruit, golden kiwi, broccolini, golden beet, or rainbow chard. 

Throw Something New In Your Smoothie

Be it ginger, turmeric, grapefruit, beets, carrots, or persimmon, adding different produce items to your smoothie is great way to introduce new colors to your diet. Additionally, changing your flavor combinations keeps your taste buds interested in smoothies. Varying your flavors is easy when you incorporate new ingredients into your smoothies. We have many smoothie recipes with different ingredients that you can view by clicking here. 

Prepare Them Differently

Don’t let yourself get stuck in a fruit and vegetable rut. When you get bored of produce items, you are less likely to continue eating them. Don’t bore your taste buds by steaming cauliflower every time you want to eat it. Cut it into thick steaks and throw them on the grill. Roast the entire cauliflower heat and smother it in a tahini-based sauce. Alternatively, use cauliflower rice as a grain replacement. A great way to incorporate new vegetables like snap peas, green beans, or bok choy is by making a vegetable stir-fry. You can also eat vegetables that you normally cook in their raw form and vice versa. 

Rethink Your Desserts

It’s very easy to incorporate different fruits and herbs into your dessert recipes. Frozen grapes make a great sweet treat to end the day, but they are also an excellent snack on a hot day. You can freeze different fruits overnight and blend them into a sorbet, using bananas for optimal creamy texture. Don’t like desserts? Make carrots and hummus or bell peppers and guacamole for healthy snacks. You can also snack on apple slices and almond butter!

Eat A Rainbow-Inspired Dish

Some dishes naturally have a diverse ingredient list, a melting pot of vegetables if you will. Stews, soups, stir-fries, Buddha bowls, smoothies, and salads are excellent vehicles for colorful ingredients. The possibilities are endless and there are so many recipes on the Internet that focus on the model of eating. 

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Are you familiar with the concept of “eating the rainbow?” Many health experts endorse this way of eating, which incorporates as many different-colored vegetables and fruits into your diet. While you don’t have to consume a fruit of vegetable from every color of the rainbow in the same day, it is beneficial to consume all colors at least twice a week. This helps you vary your nutritional intake, specifically your phytonutrient intake. Phytonutrients are flavonoids or carotenoids that exhibit powerful antioxidant activity.

If you are new to the concept of eating the rainbow, it can be difficult to figure out how to incorporate new fruits and vegetables into the dishes you make. Salads and smoothies are excellent vegetables to include a wide variety of produce items. In the case of this salad, we include an assortment of colorful fruits and vegetables. It may not include all of the colors of the rainbow, but ticks about four or five off the list.

In addition to the different colors, this salad embraces different textures. Spiralize the zucchini, peel the carrots into ribbons, shred the cabbage, halve the cherry tomatoes, and slice the red leaf lettuce. You have the option to top your salad with chopped raw walnuts and pomegranate, both of which provide unique flavors and textures. Ultimately, the citrus-forward lemon vinaigrette ties everything together. It’s both sweet and tangy, making you want to keep digging in bite after bite. We hope you love this salad!

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There are some salads that you can eat over and over again, and this is one of those salads. Whether you want to fill up for lunch or dinner, this salad is an excellent option. It’s incredibly nutritious and filled with protein, healthy fats, antioxidants, vitamins, and minerals. After gobbling up a big bowl, you’ll feel full without the accompanying bloated feeling that nobody wants to experience.

This salad hits a variety of different, flavorful notes. Tangy bell peppers, crunchy cucumbers, creamy avocado (plus the creamy dressing), pungent onions, acidic tomatoes, and crisp romaine lettuce. What ties all of these ingredients together, you ask? Well, it all comes down to the addictive avocado-based dressing. With notes of robust cumin and tangy lime juice, you can’t imagine this salad without this dressing. It’s so good that you could drink it!

The great thing about this dressing is that you can always make it for other salads. Once you taste it, you’ll understand our obsession. Because the dressing contains healthy fats and fiber, it actually contributes to feelings of fullness. You’ll be less likely to snack between meals when you fill up on healthy fats and fiber. Plus, fiber is essential for optimizing gut health, which is a highly-discussed and valued topic in the current health world. Lastly, this salad contains an assortment of colorful vegetables, which means it’s rich in a diverse mix of antioxidants. These plant compounds are necessary for fighting free radicals in the body, helping to reduce oxidative stress, something that contributes to chronic inflammation and disease.

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Fruits, vegetables, herbs, and other dietary plants are rich in various chemical compounds and antioxidants. Researchers continue to find evidence that focusing on these types of foods is the best way to protect against oxidative stress and inflammation. Plant antioxidants may be the most beneficial nutrients for your health, but people don’t seem to get enough of them. 

What Are Antioxidants?

Have you ever thought, “What makes a tomato red?” Well, the natural pigments that give fruits and vegetables their unique colors act as antioxidants. These are compounds that help to encourage cell health and inhibit oxidation, a process that results from excess free radical accumulation. Free radicals can damage the cells in the body and antioxidants counteract this damage by stabilizing cells. By eating foods that are rich in antioxidants, you help protect the body from conditions like heart disease, eye diseases, and even cancer. 

As a general point, antioxidants work to slow damage to cells in the body. Fruits and vegetables are the best sources of antioxidants, but there are antioxidant supplements. Health experts agree that the antioxidants in fresh produce are better because they have not been synthesized in a lab. Although there are many antioxidant-rich foods in the world, the following eight foods are some of the best reliable sources.

Blackberries

The phenolic compounds, gallic acid and ellagic acid, in blackberries exhibit potent antioxidant activity. Blackberries are also rich sources of proanthocyanidins, catechins, luteolin, and anthocyanins, according to a 2012 study. That study analyzed three types of berries: blackberries, blueberries, and strawberries. While blackberries had less antioxidant capacity than blueberries, they did have more than strawberries. 

Spinach

Spinach is a low calorie leafy green vegetables that packs a powerful nutritional punch. The lutein in spinach, which is a potent carotenoid that makes carrots orange, may help promote eye health. Several reports found that lutein may help reduce the risk of age-related macular degeneration. Lutein functions as an antioxidant as well, meaning spinach may help improve heart health, according to a 2018 study. 

Granny Smith Apples

These tart green apples are freshest during autumn, but you can enjoy them year round. They contain phenolic compounds, including quercetin, catechin, and epicatechin. Per an August 2015 study, one Granny Smith apple contains 3% of the recommended daily intake (RDI) of manganese and 4.7 grams of fiber. Granny Smiths are common in fall dessert recipes, but enjoy them fresh to enjoy their full nutritional profile. 

Potatoes

Potatoes may not be at the top of your antioxidant list because people associate them with carbs. Although there are unhealthy variations of the potato, including chips and french fries, they actually exhibit a wide variety of antioxidants. To get the most antioxidants, it’s best to choose colorful potatoes, including yams or purple and red potatoes. A 2016 study found that antioxidants in potatoes may help to reduce the risk of heart disease and neurodegenerative diseases. 

Broccoli

Similar to other leafy green vegetables, broccoli has a diverse nutritional profile. Broccoli is rich in protein, fiber, calcium, and phenolic compounds, which are chemicals that plants produce. Phenolic compounds help to fight against oxidative stress because they are high in antioxidants, anti-inflammatory, and anti-cancer properties. A 2014 study found that broccoli’s phenolic compounds may fight back against inflammation, allergies, and other diseases. 

Cranberries

According to the USDA, cranberries are one of the top fruit sources of antioxidants. The antioxidant capacity per cup is 8,983, coming in just shy of the antioxidant capacity of blueberries. Cranberries contain numerous polyphenols, including the flavonoids catechin and anthocyanin. Catechin is currently under review for its potential ability to prevent or reduce the risk of cancer. 

Red Kidney Beans

In general, beans are rich sources of antioxidants. Red kidney beans happen to contain anthocyanins and other polyphenol antioxidants, according to an October 2016 study. Flavonoids can affect cell signaling and exhibit anti-diabetic, anti-inflammatory, anti-cancer, and neuroprotective properties in in-vitro studies. In addition to the antioxidant content, red kidney beans are also rich in fiber, protein, and manganese.

Blueberries

You cannot have an article about antioxidants and exclude blueberries. They are some of the best sources of antioxidants, but they also have nutrients that maintain a healthy brain, heart, and bones. A 2019 study found that eating one cup of blueberries per day for six months reduced the risk of heart disease by 12-15%. A previous 2015 study found a diet rich in blueberries reduces the risk of cancer cell growth, diabetes, and heart disease. 

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No matter what diet you follow, it’s imperative to season your food. Nobody just eats things as they are without a little extra flair and assistance from spices and seasonings. By this logic, all food has the potential to taste amazing, but people seem to think that seasonings are exclusive to meat-centric diets. We have good news: if you recently made the switch to a plant-based diet, you can enhance your food with powerful spices. 

More often than not, the food in the Standard American Diet has excess calories, added flavors, processed ingredients, dairy products, and unhealthy fats. Now, some of those ingredients make their way into plant-based food options, specifically the varieties that come in packages. That means that vegetarians and vegans can be unhealthy if they eat the wrong foods. Fresh fruits and vegetables have unlimited potential to create complex flavors, but they need the assistance of herbs and spices to make that happen. They won’t simply dazzle you with inherent flavors on their own.

Of course, there are common seasonings that you know: sea salt, pepper, crushed red pepper, paprika, and oregano. In order to transform your plant-based meals from bland to fantastic, you need to give your spice cabinet or drawer a facelift. Use these spices in combination with each other, and the ones you already know about, and you won’t even recognize your plant-based meals!

Nutritional Yeast

If you’re going plant-based, make sure that you keep nutritional yeast in your kitchen at all times. Not only is it loaded with vitamin B12, but it also adds a nutty, cheesy flavor to all sorts of dishes, including sauces, dressings, dips, roasted vegetables, and more. It’s like the plant-based alternative to Parmesan cheese!

Cayenne Pepper

Do you like a little extra kick in your food? Don’t set your mouth aflame; rather, use this spicy seasoning sparingly. Cayenne pepper goes great in homemade soups, stir-fries, sauces, dips, and plant-based entrees. In addition to the adding a fiery flair to your food, cayenne pepper offers a long list of health benefits. Studies have shown that cayenne pepper helps to alleviate migraines, decrease inflammation and pain, improve metabolism, and expel mucus. 

Cumin

Cumin powder comes from the cumin seed. You can purchase either variety, but it’s easier and more time efficient to purchase the powder version. You have to toast and grind the seeds prior to seasoning your food if you purchase the seeds. Cumin is a classic spice in Mediterranean and Latin cuisines, but you can also use it in Middle Eastern dishes. It adds an earthy and fragrant taste to stews and soups, especially curries. 

Turmeric

This vibrantly orange spice is a wonderful seasoning to accrue, no matter what diet you subscribe to. Turmeric is known for its anti-inflammatory properties and for being a signature ingredient in curries. You can also use it as a hearty seasoning for roasted vegetables, especially root vegetables like sweet potatoes and beets. It has a mild, mustard-like flavor that can be slightly bitter, so mix it with cumin, sea salt, and black pepper for a more well-rounded flavor profile.

Tarragon

This herb has a very assertive flavor, so the number one rule is to use it sparingly. Tarragon has the ability to take over an entire dish, which means you don’t need more than a dash or a pinch. The herbaceous quality of tarragon, which also has an anise or licorice flavor, is great for savory dishes, especially ones with mushrooms, potatoes, spinach, artichokes, and leeks. 

Cardamom

Common in Indian cuisine, cardamom is a warming spice that has a mildly sweet flavor. It goes great in dishes that contain rice, carrots, lentils, squash, and sweet potatoes. Additionally, it complements the strong flavors of cinnamon, cumin, turmeric, and ginger. It’s also an essential ingredient in chai spice, making it excellent for tea.

Coriander

In case you haven’t noticed, a lot of spices start with “C,” with four of them being on this list. That’s just mere coincidence. Fun fact: coriander seeds actually bloom into cilantro. When it comes to the seeds, though, grind them up into a fine powder and use them in Hispanic or Indian cuisine. The inherent pepperiness and earthy flavor lends coriander to savory dishes that utilize tomatoes, potatoes, bell peppers, and onions. Add it to soups sauces, chilis, and marinades!

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Healthy salads like this are so good that you could eat them every single day. Don’t think that you can eat a salad every day? Well, you just haven’t had the right dressing. A salad with the wrong dressing can make you dislike the salad very quickly. When you have a dressing that is as addictive as the one in this recipe, you tend to find yourself drinking it all up after you finish the salad.

This colorful romaine salad is all about the crunch. While romaine is a crunchy leafy green, this recipe invites other crunchy superstars to the party. We are talking about bell peppers, carrots, cucumbers, and purple cabbage. These ingredients add wonderful texture, color, and refreshing flavors. Let us know how you like the salad in the comments below.

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Not only do rainbow carrots make for a stunningly colorful side, but they are also naturally sweet with robust flavor. These carrots don’t require much seasoning because the point of this dish is to highlight their inherent sweetness. This dish does call for some fresh sprigs of thyme, which is an aromatic spices that complements the sweet flavor profile.

If you leave a small amount of the green tops one, this will look like a restaurant quality dish. You want to cook them long enough so that they are perfectly tender and caramelized. They go great as a colorful, healthy Thanksgiving side, but you can enjoy them whenever you like. Just make sure to make a large batch if you make them for Turkey Day because they’ll be gobbled up quickly. That pun was 100% intended.

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The eggplant is an underutilized ingredient, but that’s because most people don’t know what to do with it. It’s an inexpensive produce item that receives little to no love. You know how we feel about eating the rainbow, and eggplant is a purple food, and people don’t eat enough purple foods. Both blue and purple foods are great for reducing inflammation, free radical damage, and stress.

The simplest and most delicious way to enjoy eggplant is by grilling it. It’s also a blank canvas, meaning it easily adopts flavors. When you marinate the eggplant slices, you impart depth of flavor that only becomes more intense when you grill it. The beautiful char of grilled eggplant only enhances the garlicky, citrusy flavor of this marinade. We hope you like it.

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