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Dishes full of color

Dishes full of color

Mireia Cervera 10 August 2021

Eating by color is an easy way to eat a nutrient-rich diet and prepare healthier dishes. In this post we give you some ideas so that you can follow this trend without too much effort and prepare delicious recipes full of color.

This way of preparing our meals is a simple way to learn what nutrients each food gives us according to what color range they belong to and, incidentally, make our plate not only varied in terms of fruit and vegetabless, but also more palatable.

The classification of foods by tonalities will help us to know what properties are present in our dish and which ones are missing, without having to know the benefits of each ingredient.

Orange: antio function foodsoxidant because it contains beta-carotene, in addition to vitamin A.
Violet: foods that contain anthocyanins, also have an antioxidant and antiviral function.
White: rich in polyphenols that, in addition to being powerful antioxidants, haveanti-inflammatory and antibacterial properties.
Green: they owe their color to chlorophyll, in addition to containing folic acid, especially indicated for pregnant women.
Red: contain a pigment called lycopene, a carotenoidwith antioxidant, anti-inflammatory and chemotherapeutic effects.

It is not about including all the colors in our dishes, but about helping us from them to know which nutrients we are consuming more and which ones we are missing.to be incorporated throughout the week, promoting the creation of more balanced menus.

Here are some examples of dishes full of color and nutrients, so you can practice.

  • SALAD DE BABY SPINACH, MANGO, SMOKED SALMON AND CAVIAR LENTILS WITH RED FRUIT VINEGARETTE.
  • CABBAGE, CARROT, BLACK OLIVES, AVOCADO, WALNUTS, YOGURT SAUCE AND MUSTARD.
  • QUINOA, RUCULA, CHERRY TOMATOES COOKED AT LOW TEMPERATURE WITH OREGANO, GRAPES WITH HAZELNUT VIANGRET.

  • BROWN RICE, BAKED PUMPKIN, DRIED TOMATOES IN OIL, WITH SAUTED MUSHROOMS AND MUSHROOM GARLIC.
  • RUCULA, CANONIES, STRAWBERRIES, BLUEBERRIES, LAMINATED ALMONDS, QVEGAN BLUE UESO WITH SWEET VIANGRETTE.



Whenever possible, choose local and seasonal foods, as they are more respectful with the environment, cheaper and respect the continuity of biodiversity de our ecosystems. In addition, they are characterized by their freshness and quality.

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale