A list of fruits and vegetables by color and ways to use them. Layer the colorful produce onto your toast, add them to yogurt or serve them up as a snack like these cracker toppings. There are lots of ways to add rainbow produce to your plate.
There’s good reason to add more plants into your plate. And it’s not about getting more likes on a social media post.
Do it for yourself.
Health benefits
Fruits and vegetables come in a wide variety of different options. Each with it’s own taste, texture and flavor.
They’re a nutrient dense food. Containing vitamins, minerals, complex carbohydrates, plant based proteins, fiber and are naturally low in calories.
Colorful fruits and vegetables also contain protective plant compounds. Which may help reduce the risk of diseases, including heart disease, high blood pressure and some cancers.
Customized Colors
In addition to their health benefits, colorful produce can also add some fun to the table. Especially when celebrating holidays or special events in your life.
Include colorful vegetables and fruits into the party theme. The same way you would pick the colors & decorations.
Like these colorful ideas for Valentine’s Day, 4th of July and the Olympics.
Different Prep
Preparing colorful produce doesn’t have to be complicated. Most can be enjoyed fresh. Simply wash and slice before adding them to your plate.
Another convenient option is to use canned or frozen produce. Look for products that are packed in water or 100% juice. These can be used straight from the packaging or after they’ve thawed for a few minutes.
Fruits and Vegetables by Color
Ready to color code your shopping cart? Maybe not. But, here’s a list to inspire some colorful produce combinations.
Red produce
- cherries
- grapes
- pomegranate
- raspberries
- strawberries
- tomatoes
Green
- cucumbers
- broccoli
- chives
- grapes
- herbs
- lettuce
- olives
- pepper
- scallions
- snap peas
- spinach
Yellow colored foods
- chickpeas
- corn kernels
- golden kiwi
- gooseberries
- pepper
- pineapple
Blue/Purple
- blackberries
- blueberries
- red onion
Black
- beans
- olives
- poppy seeds
- sesame seeds
For more colorful produce ideas, check out this more comprehensive list.
Over 10 ways to add rainbow produce to your plate
- in a bowl of cereal
- add sliced fruit to yogurt
- order them on a pizza or include in a homemade one
- over a spread, like on top of the cream cheese covered crackers above
- variety of different salads
- layered in a sandwich
- blended into dressings
- garnish with a crunchy topping
- as part of a fun dessert
- mixed into pasta salads
- baked into bread
- on its own – it doesn’t have to be complicated. Whether you’re cooking in the kitchen or ordering food, see if you can include a produce option to your plate.
FAQS & TIPS
The different color of fruits and vegetables can be affected by heat, water solubility, or changes in pH level.
To keep bright colored vegetables and fruits the same, cook and cool for the shortest amount of time possible. Pay attention to additional ingredients that can change the pH and the method of cooking being used.
LOOKING FOR MORE RECIPES?
Check out the recipe index where you can find the latest recipe or browse by meal type or category!
This post was originally published in 2016 and has been revamped and republished in February 2022.
