Chintal Patel
Chintal Patel
8 January 2018

Eat the Rainbow - Let’s Start With Red, Purple & Green

As a mum of two young boys, I’m always inventing new ways to encourage my children to eat a ‘rainbow’ of colourful fruits & vegetables to get their nutritional requirements. So here's some ideas on how to sneak in more colour and vegetables into your everyday food.

Red: Gluten-free Beetroot Chocolate Brownies

This is a fun way of involving children in the kitchen and inspiring them to try new vegetables along the way. My children would not eat beetroots on their own, but disguised in a chocolate brownie, they were a big hit. The result.... super gooey fudgy chocolate brownies, and it's gluten-free!

I have tried this recipe with black beans, courgettes, avocado, pumpkin and sweet potato - it all works - just choose your favourite vegetable!

I'm a doctor and always thinking about the nutritional aspect of food. Beetroots are low in fat, full of fibre and packed with vitamins and minerals, which is why I’m keen for them to be a part of our family diet. They're a great source of iron, folic acid, fibre, manganese and potassium.

Top tip: Don’t throw away the leaves as they're rich in calcium, iron, and vitamins A & C. Beetroot has been shown to increase the level of antioxidant enzymes in the body and is also one of the richest sources of glutamine, essential for intestinal health.

Purple: Sweet Potato & Leek Soup

If you love soups over the cold winter months like me, you are going to love this little twist on traditional leek & potato soup. I’ve simply substituted regular potato for purple sweet potato. Add some fresh crusty bread to dip and you have a hearty winter meal for the whole family!

Not only do sweet potatoes taste great, they're a rich source of fibre, important for intestinal health. Sweet potatoes are high in an antioxidant called beta-carotene, which is essential for healthy skin, eye health & immune system. They also contain a good line up of vitamins and minerals including calcium, B vitamins and vitamin C.

Purple foods in particular contain an antioxidant called anthocyanin. Research still continues regarding anthocyanin, but it's thought to offer a wealth of health benefits, so watch this space!

Green: Edamame Fettuccini with Edamame Pesto

Many of us have grown up hearing the words ‘eat your greens’. I love adding different vegetables to pesto, but green pesto is always a favourite. This is a wholesome, nutritious, family-friendly meal that can be made in under 15 minutes - my kids love this fun green pasta!

Did I mention for those doing #veganuary - this meal packs in 30g protein per portion? Who says a plant based diet can’t be high in protein?

I've used edamame fettuccini here as a gluten-free, high protein alternative, but you could also use wholewheat pasta. Why edamame? Edamame are young green soya beans. They're a fantastic vegan source of protein as they contain all the essential amino acids the body needs. It's also low GI, low fat and high in fibre. Edamame's a good source of vitamin C, B, E and folate, as well as containing calcium, iron, magnesium, potassium, sodium, zinc & copper.

Find more of Chintal's recipes on Tabl and see more of her creations on Instagram.

  • Soup
  • Eat The Rainbow
  • Beetroot
  • Edamame
  • Sweet Potato

Most favourited articles

Get posts like these delivered to your inbox

Join the Tabl community