A pop of color from fruits and vegetables can liven up the dinner plate and pack a nutritious punch. Before eating, ask yourself, how many colors are on my plate? Aim to include at least 2 colors, a duet, with every meal and snack.
Before you know it, the food on your plates will be transformed into vibrant, edible works of art that can appeal to the whole family. Here are a few recipe suggestions to get you started on creating “color appeal” at the dinner table. The following recipes make about 4 servings and allow for small amounts of leftovers.
Color Duet Dessert: Blueberry Coulis with Apples
Simmer the frozen blueberries with the sugar for 10 minutes. Stir in the cinnamon.
*Apples to Apples: The two varieties of apples suggested above are both on the tart side, and they pair well with the acidic undertones of the blueberries. These varieties of apple are also good for baking.
Apples with flesh suitable for baking (also good raw): Winesap, Jonagold, Granny Smith, Jonathan, Golden Delicious
Apple’s not suitable for baking: Red Delicious, McIntosh (if using in pies, always mix with a baking-suitable apple, such as Golden Delicious)
Note: Granny Smith is a long-term storage apple and can be kept in the fridge for a long time without going bad. Buy a bunch so that you always have some kind of fresh fruit on hand.
Color Duet Pasta: Fantastic Fettuccine!
Play the colors: Try spring peas, spinach, or kale instead of asparagus. Look for fresh tomatoes in the summer instead of canned tomatoes. Instead of Parmesan cheese, try goat cheese. Think of all the pasta possibilities! Have fun aiming for 4 colors a day with the Super Crew Color Tracker!
Color Duet Soup: Double Veggie and Grain Soup
Ladle the soup into bowls and sprinkle with chopped parsley. Pass around lemon wedges and allow each person to add the lemon juice “to taste” in their bowl of soup. The flecks of orange carrots and green broccoli add a nice brightness to the soup!
Play the colors: Use any two-color mix for your “veggie shreds,” such as yellow zucchini and green asparagus or green zucchini and orange sweet potatoes. Or, try adding in some colorful orange spices like cumin and turmeric. Create your own color palette with your favorite veggie combinations.
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