Four colors to add to your plate

June 22nd, 2017



It’s the time of the year to incorporate more seasonal fruits and vegetables into your diet.  A colorful plate full of healthy food can excite cooks and consumers alike. Vibrant colors on your plate translate into delicious flavors and important nutrients that help you stay healthy.

Make a goal to include at least four different colors to add to your plate for your next meal.

Use this handful of bright ideas to get started:


  • Add mixed berries to yogurt and oatmeal, or toss with lemon juice to create a beautiful fruit salad, rich in antioxidants.
  • Try mixing raw tomatoes with basil and mozzarella for a refreshing appetizer, or dice to create a fresh salsa. Prefer cooked tomatoes? Stir fry fresh tomatoes in olive oil, or add them to an omelet.


  • Darker leafy green vegetables, like spinach, kale and Swiss chard, contain more nutrients and can be mixed into your favorite soup recipe.
  • Broccoli serves as a great addition to Asian cuisine. Add to a stir fry, or simply toss in low-sodium soy sauce as a side dish.


  • Use sweet potatoes or yams as a substitute in your favorite white potato recipe. Try mashed, twice-baked or diced in a hearty soup.
  • Grate a few carrots and toss with whole-wheat pasta for added color and texture.
  • Pick up cantaloupes when they are in season. Cut into chunks and freeze to use for the remainder of the year in your smoothies.


  • Try “Meatless Mondays”, and swap your go-to meat for baked eggplant.
  • Mix figs into your hot breakfast cereal or eat alone to cure your sweet tooth.


About the author

Erin Emery is a writer for UCHealth and is based in Colorado Springs.