VOOD FEED
Food by color
How colorful foods on our plates can boost our health
When food is not only filling but also fun, color is involved! Vegan cuisine is currently undergoing a color revolution that goes far beyond green smoothies and red tomato sauces. From pink glass noodle salads to bright purple soups and desserts, color-coordinated dishes are not only a feast for the eyes, but also full of health benefits. But what do colors actually tell us about the ingredients in our food? And why should you choose colors over ingredients when cooking? Let’s dive into the fascinating world of colorful plant power!
Red: the fiery heart and energy booster
Red is power! Not only in lipstick and on sports cars, but also in our diet. Red fruits and vegetables owe their color to natural pigments such as lycopene and anthocyanins. Lycopene, found in tomatoes, watermelon and red peppers, is a powerful antioxidant that protects against free radicals and is associated with a lower risk of heart disease and certain cancers. It is also heat-stable, which means that cooked tomatoes (e.g. in sauce or soup) release even more lycopene than raw tomatoes!
Beetroot, on the other hand, is rich in betanin, an anti-inflammatory pigment that is also said to promote liver health. No wonder athletes like to drink beetroot juice – it improves oxygen uptake and can even increase stamina.
So if you want to improve your performance during your next workout, opt for beetroot hummus, beetroot pasta, beetroot bread, a juicy beetroot burger or beetroot risotto. If beetroot is not your thing, there is also a radicchio (and red wine) risotto with a slightly tart note. If nothing else, use beetroot juice for color. Who can say no to these bright red ravioli? Tomato paste can also give a fiery red color to a dish, as you can see in this Korean tofu soup.
To round off the red feast, what about a dessert? Our suggestion would be gelo di melone.
Orange and yellow – sunshine on your plate
Beta-carotene is the star of this color group. Carrots, pumpkin, sweet potatoes, mango and the vitamin-rich sea buckthorn all shine with this carotenoid. Our bodies can convert beta-carotene into vitamin A, which is essential for healthy eyesight and skin. One trick: eat fat with it. Vitamin A is fat-soluble, so it’s worth adding a splash of good vegetable oil to your carrot salad or a creamy sweet potato curry with coconut milk. Interestingly, almost everyone loves these orange and yellow vegetable heroes – pumpkin, for example, in all its variations, from the classic soup to pizza corners. Delicious and exotic sweet mangoes are also always good in salads, and why not try our dosas with carrots and sweet potatoes?
Citrus fruits such as lemons and oranges are vitamin C bombs – they boost your immune system and improve iron absorption. But lemons can also be seductive, as in our favourite tarte aux citrons. Pasta is also zesty and fresh with orange ingredients.
Indian cuisine is full of spices that turn your dishes yellow, orange or red thanks to the power of chillies. And sometimes they also help with the food coloring. As a vegan, you should just check when it comes to the red hue that no insects were used. No added color: This vegan butter chicken is a feast for the eyes.
Have you heard of turmeric? A real hype has developed around the bright yellow rootstock, not only because of its warm, slightly spicy flavour, but also because of its active ingredient, curcumin. Studies suggest that curcumin has an anti-inflammatory effect and may even play a role in the prevention of neurodegenerative diseases. In any case, turmeric tastes great in curries. A yellow must-eat or must-drink is golden milk with turmeric and ginger – it warms and boosts the immune system and adds a golden touch to your little tea break. It can naturally be vegan with a plant-based drink. The same applies to the delicious moon-milk alternative.
Green – pure nature and detox geniuses
When you think of healthy eating, green is usually the first color that comes to mind – and rightly so! Green vegetables and wild herbs often contain chlorophyll, which has a detoxifying effect and helps our bodies eliminate heavy metals. They are also often high in fibre, vitamin K (important for bone health) and folic acid, an essential vitamin for cell growth and blood formation. The classic green smoothie is made with dark green leafy vegetables and herbs, spiced up with a little fruit. Green leafy vegetables such as spinach, kale and Swiss chard are particularly good sources of iron, albeit in vegetable form (not as easily absorbed as animal iron). However, a squeeze of lemon juice helps to absorb the iron! Try our spinach lasagna or spaetzle pan with spinach. And of course in the wonderfully creamy Indian paneer dishes. For the superpower vegetable, kale, we have a recipe from cookbook author Natalie Reichelt that is as delicious as it is healthy.
Green asparagus also adds a touch of green, as in our quiche recipe.
Avocados and pistachios not only bring wonderful creaminess and crunch to your plate, but also include healthy fats that protect your heart and have anti-inflammatory properties. Avocado is as irresistible on bread as it is in guacamole and in salads. And the good news for those with a sweet tooth is that you can also use avocado to make creamy desserts.
Pistachio is a giant and bright green topping, but it can also be used in savoury dishes, as we show in our vegan moussaka variation.
Blue and purple – the underrated superfoods
While blue is rather rare in nature (except in berries), purple foods are everywhere: aubergines, red cabbage (called blue cabbage in Austria and actually more purple), blackberries and purple potatoes are full of anthocyanins, which neutralise free radicals and are therefore considered an anti-ageing weapon. We love blackberries in cakes and other desserts. Red cabbage makes a spectacular purple soup.
And if you’re into gourmet vegetables, try star chef Ricky Saward’s red cabbage recipe. We recommend the aubergine rolls and naturally the vegan aubergine parmigiana.
A shooting star of purple cuisine is the ube root from Asia. As well as being the basis for spectacular desserts, it contains fibre and vitamins that are good for digestion. Purple sweet potatoes offer similar benefits and can be prepared in bowls, curries or as fries.
Chia is also popular – our Blueberry Chia Nicecream is a cool dessert in more senses than one. And talking of the purple trend, Butterfly Pea Flower drinks are currently all the rage – a tea that changes color from blue to purple when lemon juice is added. Instagram-worthy and healthy at the same time!
We’re sure you can think of many more colorful highlights. In desserts, a handful of berries is always a lovely touch, and you can even combine red and blue, as in this berry tiramisu or polenta berry breakfast. We also like color in fruity smoothies. Be inspired!
Color good, everything good?
Eating by color is not only a creative way to add variety to your plate, it also helps you automatically absorb a wide range of nutrients. The simple rule is, the more colorful, the better! And the psychology of color knows that the colors of our food can also affect our emotional state. It’s nice to think that we can eat our way to a good mood, isn’t it?
So go for the pink glass noodles, the golden turmeric risotto and the green smoothie – food should be fun, taste good and nourish your body! Who needs grey bland dishes?
Recipes with bright colors
If you’d like to taste your way through the rainbow of color, try these three brightly colored recipes.
