Monday, July 14, 2014

Eat the [Real] Rainbow

Did you notice the brackets in the post title - [Real]? I write it like this because I want you to focus on eating as close to nature as possible (or the ocean (but we're doing nature today)) when choosing "healthy" foods. Eating real means very little to no chemical additives and no artificial flavors / dyes / sweeteners, and may also mean no GMOs. I know who my audience is and avoiding all GMOs may be a huge feat so ... remember - small, when meaningful, steps over time can create lasting change. Maybe this blog post will encourage you to think of food as nourishment, what gives you life, and sustains you. Your body is a temple. Take care of it today and it'll take care of you tomorrow. 

If you're used to eating from the red light category (see more information on traffic light eating here), it may take a huge overhaul (mindful shift) to eat clean-er. I encourage you to Start Where You Are and make one change today then add (or remove ingredients) as you become more sure of yourself. You will get there! I always encourage my clients and friends to advocate for their own wellness (including your children's) and always do your own research. Don't be afraid to ask questions until you gain the understanding you're seeking. Talking about children, check out this post on teaching antioxidants to 3-6 year olds!! 

This is a collection of recipes that are mostly fruits and/or vegetables. Spices, oils, and herbs may be mentioned in the recipes (and sometimes butter, please use organic or grassfed). If you'd like to peruse more collections of real food recipes, visit Let's Get Snacking and Eating Real Food on a Shoestring Budget

I have permission to share these links from fellow food bloggers to offer my clients and readers. These recipes are simple, have little prep and if necessary, cook time, and you should be able to find the ingredients (if in season) where you reside. I chose recipes that are not intimidating to the person just starting in their journey to wellness. I have added a special section near the bottom for those who want to try to fancy up their simple dishes.  

This collection was created because I often hear: 
+ "I eat healthy. I eat a salad at lunch." (Great! But, what's on your salad? Do you have at least 6 vegetables and are you choosing a vinaigrette in lieu of ranch?) 
+ "Fruits and vegetables go bad too quickly." (Yes, they can go bad quickly if you're not eating what you're buying. There is a recipe in this collection for you to try.)
+ "I don't know how to eat healthy." (I can help! I'm a certified health coach with a focus in food integrity and label reading (quality and source matter!). Book a wellness consultation with me here.)
+ "I'm not sure how to make nutrient dense recipes."  (You're in luck! This collection provides a specific focus in eating fruits and vegetables.)
Are you ready to eat the [real] rainbow? -- That is fruits and vegetables; nature gives us what we need most. The more you eat what your body really needs, you'll naturally crave it. If you're still struggling with this, I recommend the phytonutrients of 26 to bridge the gap. Most people simply do not eat enough fruits and vegetables (I used to be one of those people 5 years ago) or they'll choose the same ones over and over either probably due in part to unfamiliarity as they're not sure how to prepare / cook them. (If you're local, I can assist in this as well via a Pantry Makeover of my Supermarket Savvy Service. Details here.) 

The USDA recommends 9-13 servings of fruits and vegetables per day. If you're active, you'll need the higher amount. Serving sizes can get confusing so *I* say to strive for five - 5 different fruits and 5 different vegetables a day! When we eat a variety (the [real] rainbow), we get an array of natural vitamins and minerals. When you can, opt for organic or know your supplier. This will lessen the pesticide load on/in your body. If you cannot justify spending a few more dollars on organic, in-season fruits and vegetables, then print out this handy guide from the EWG and buy your staples (must haves) organic. 

(When you subscribe to my newsletter, you can get a free eGuide on tried and proven ways to eat more fruits and vegetables (no affiliations mentioned). Grab it here.)

** Snacks **

Cinnamon Applesauce via Raia's Recipes (Pin it here)
Crockpot Applesauce via The Humbled Homemaker (Pin it here)
Fruit Leather via Natural Family Today (Pin it here)
Fruit Roll Ups via Veggie Staples (Pin it here)
Guacamole with Tomatoes via Economies of Kale (Pin it here)
Herbal Guacamole via Mama Rosemary (Pin it here)
Let's Juice via Conveying Awareness (Pin it here)
Organic Popcorn via Conveying Awareness (Pin it here)
Persimmon Chips via Conveying Awareness (Pin it here)
Rainbow Platter via Mama Rosemary (Pin it here)
Sneaky Fruit Leather via Eat Play Love More (Pin it here)
Vegetarian Salsas via Conveying Awareness (Pin it here)
Zucchini Chips via Oh Snap Let's Eat (Pin it here)

** Side Dishes (Or serve as a 'main' dish!) **

Baked Tomatoes via Rules of Dieting (Pin it here)
Cauliflower with Pesto via Conveying Awareness (Pin it here)
French Fries via Red and Honey (Pin it here)
Grilled Corn on the Cob via Montana Homesteader (Pin it here)
Grilled Asparagus with Lemon via Montana Homesteader (Pin it here)
Grilled Asparagus with Oil via Oh Snap Let's Eat (Pin it here)
Kale Coconut Curry via A Harmony Healing (Pin it here)
Sauteed Kale via One Beet (Pin it here)
Oven Roasted Zucchini via Oh Snap Let's Eat (Pin it here)
Purple Potatoes via Conveying Awareness (Pin it here)
Roasted Cabbage via Raia's Recipes (Pin it here)
Roasted Root Vegetables with Beets via Raia's Recipes (Pin it here)
Roasted Veggies with Asparagus via The Organic Kitchen (Pin it here)
Roasted Veggies with Bell Peppers via Rules of Dieting (Pin it here)
Skillet Asparagus with Garlic via Oh Snap! Let's Eat (Pin it here)
Stewed Red Cabbage with Apples and Potatoes via One Beet (Pin it here)
Stir Fried Bok Choy via Oh Snap Let's Eat (Pin it here)
Sweet Potato Chips via Paleo Gone Sassy (Pin it here)
Sweet Potato Curly Fries via The Organic Kitchen (Pin it here)
Sweet Potato Oven Fries via Raia's Recipes (Pin it here)
Thyme Roasted Radishes via Montana Homesteader (Pin it here)
Tomato Candy via Paleo Gone Sassy (Pin it here)
Tomatoes and Peppers Rotel via The Humbled Homemaker (Pin it here)
Vegetable Broth via Conveying Awareness (Pin it here)
Zucchini and Tomatoes via The Organic Kitchen (Pin it here)
Zucchini Carpaccioa via Happy Healthnut (Pin it here)

** Salads **

Fennel Beet Salad via One Beet (Pin it here)
Microgreens Fruit Salad via A Harmony Healing (Pin it here)
Veggie Slaw via Food Hunter's Guide (Pin it here)

** Refreshments **

Green Vegetable Smoothie via Paleo Gone Sassy (Pin it here)
One Ingredient Ice Cream with Bananas via Oh Snap Let's Eat (Pin it here)
Peach Lemon Sorbet via Mama Rosemary (Pin it here)
Strawberry Milk (dairy free) via Raia's Recipes (Pin it here)

** Mostly Plant Based (Will have dairy or nuts.) **

5 Ingredient Raw Fudge via Conveying Awareness (Pin it here)
Caprese Salad Bites via Girl Meets Nourishment (Pin it here)
Coconut Chocolate Candies via Natural Family Today (Pin it here)
Fennel Arugula and Toasted Walnuts via One Beet (Pin it here)
Nutty Chocolate Bars via Veggie Staples (Pin it here)
Rainbow Fruit Salad with Chocolate Almond Sauce via A Harmony Healing (Pin it here)

** Bonus (Too colorful not to share!) **

Heirloom Tomato Stacks via Jar O' Honey (Pin it here)
Mandarin Mint Sorbet via Jar O' Honey (Pin it here)
Shaved Watermelon Salad via Jar O' Honey (Pin it here)
Watermelon Cups via Jar O' Honey (Pin it here)

I'd like to encourage you to pick at least one of the recipes in this collection and make it this week then choose another for next week and so on. What will you make first? 


  1. So many healthy recipe ideas in this post! I am pinning and sharing and will be back to reference again and again I'm sure!

    1. Thanks Joann for your comment and readership. I also appreciate you sharing and conversing about this topic on your G+ profile. Glad to have connected! =)

  2. What a fantastic collection of recipes! I've shared this one one of my Pinterest boards!

  3. Nice job!! Trish from Keep the Beet

  4. Great collection. And I love all the colors of real food. It makes my heart happy.

  5. Great collection! My girls always get excited when there is a lot of color on their plate!

  6. What a great resource! We try so hard to eat locally and eat a variety, but sometimes eating locally limits the options that we have.

  7. Hi Jessica,
    Eating the rainbow is so important. What a valuable resource you have created.I personally eat lots of organic fruits and vegetables daily so I am delighted to see all of these amazing recipes to explore.Thank you so much for sharing this wonderful nutritional reference at the Healthy, Happy, Green and Natural Party Blog Hop. I'm pinning and tweeting this amazing dessert!