Eat the Rainbow: How to Add Colour and Vitality to Your Plate—Seasonally!
As the leaves turn golden and we transition into cooler months, it’s easy to fall into the comfort food trap. Shorter days and more time indoors often mean we crave warmth, sweetness, and a bit more indulgence. But comfort doesn’t have to come from heavy, unhealthy options. Instead, this is the perfect time to add vibrant, seasonal fruits and vegetables to your meals, nourishing your body with all the colours of the rainbow.
Why Colour Matters
Every colour in a fruit or vegetable is more than just eye-catching—it’s a sign of unique nutrients that can boost your health. Think of your plate as a canvas, and the more colours you add, the more varied your nutritional intake will be. Here’s a breakdown of what each colour brings to the table and how you can harness their power:
Red – For Heart and Skin Health
Red foods like British-grown beetroot, red cabbage, radishes, and apples contain anthocyanins and lycopene, antioxidants that support heart health and protect your skin from aging. They’re also known to promote good circulation, which is vital for overall vitality.
What to add: Enjoy roasted beetroot with a sprinkle of sea salt, toss thinly sliced red cabbage into a seasonal slaw, or add some crisp British apples to your morning porridge.
Orange and Yellow – Immunity and Eye Health
The bright hues of carrots, butternut squash, and swede are packed with beta-carotene and vitamin C. These nutrients are powerful immunity boosters and are great for vision health—perfect as we move towards longer nights and less sunlight.
What to add: Think warming roasted squash soup, carrot and ginger mash, or baked swede fries for a simple, comforting dish.
Green – For Detox and Energy
Green vegetables like cabbage, kale, leeks, and Brussels sprouts are rich in chlorophyll, fibre, and folate. They help detoxify the body, promote healthy digestion, and keep your energy levels steady.
What to add: Warm up with sautéed kale or leeks, or try roasting Brussels sprouts with a drizzle of olive oil and garlic.
Blue and Purple – For Brain and Heart Health
Purple foods like figs, red cabbage, plums, and purple sprouting broccoli (later in winter) contain anthocyanins that support brain health, improve memory, and reduce inflammation. Figs, in particular, are a delicious autumnal treat, adding a sweet yet earthy note to salads and savoury dishes.
What to add: Add fresh figs to an autumn salad with rocket, toasted walnuts, and a sprinkle of goat’s cheese. You can also try roasted figs with a drizzle of balsamic vinegar for a simple yet elegant side.
White and Brown – For Gut Health and Immunity
Foods like onions, garlic, mushrooms, parsnips, and cauliflower may not be the most colourful, but they’re high in allicin and potassium. They support immunity, improve gut health, and add grounding, comforting elements to your meals.
What to add: Hearty parsnip and mushroom stew, or roasted cauliflower seasoned with warming spices like cumin and turmeric.
Seasonal Eating: What’s in Season Now?
Eating seasonally is one of the easiest ways to ensure you’re getting fresh, nutrient-packed produce that’s good for both your health and your budget. As we move into autumn and winter, focus on root vegetables, squashes, leafy greens, and orchard fruits. Not only do these foods taste their best right now, but they’re also warming and grounding—perfect for the colder months ahead.
Here’s a quick guide to what’s in season during autumn and early winter in the UK:
Vegetables: Beetroot, Brussels sprouts, cabbage, carrots, celeriac, cauliflower, kale, leeks, parsnips, pumpkins, swede, turnips, and winter squashes.
Fruits: Apples, blackberries, figs, elderberries, pears, plums, and damsons.
Creating Healthy Comfort Foods
Instead of reaching for processed snacks or sugary treats, try creating healthy versions of your favourite comfort foods. Think of filling stews loaded with beans and root vegetables, roasted squash with a drizzle of tahini, or homemade vegetable curries brimming with colourful produce. Here are a few simple ideas to get you started:
Rainbow Roasted Veggies: Roast a mix of carrots, beets, parsnips, and red onions with olive oil and fresh herbs. Enjoy as a side, toss with greens and lentils for a hearty salad, or serve over a bed of quinoa for a complete meal.
Fig and Rocket Salad: Create a simple salad with fresh rocket, sliced figs, walnuts, and a drizzle of honey-mustard dressing. Add a touch of goat’s cheese or feta for a creamy contrast.
Bright Breakfast Porridge: Make your morning porridge a bit brighter with grated apples, a spoonful of blackberry compote, and a sprinkle of chopped nuts.
Veggie-Packed Soup: Sauté onions, garlic, and leeks. Add chopped carrots, parsnips, and potatoes, then simmer with vegetable stock. Finish with a handful of greens like kale or cabbage for a warming, nutrient-rich soup.
Simple Apple and Blackberry Crumble: For a sweet treat, bake an apple and blackberry crumble using local fruits and top it with oats and nuts for extra crunch.
Staying Balanced During the Change of Seasons
As the days grow shorter, our energy can wane, making it easy to choose convenience over nourishment. But adding a little extra colour to your meals can lift your spirits, energise your body, and keep you on track. Remember: eating the rainbow is more than just a health slogan. It’s about embracing a wide variety of nutrients that your body needs to thrive, even on the darkest days.
Tips to Make It Work for You:
Plan Ahead: Choose one or two recipes for the week that feature colourful seasonal produce.
Start Simple: Add a new colour each week. Maybe try roasted red cabbage or spiced squash soup.
Snack Smart: Keep chopped veggies like carrots and parsnips ready for easy snacking or roasting.
A Final Thought: Let Nature Guide You
Nature has a way of giving us what we need, when we need it. In autumn and winter, it provides root vegetables and squashes to warm and comfort us. In spring and summer, it’s all about light, hydrating produce like berries and leafy greens. By tuning into these seasonal shifts and bringing more colours to your plate, you’ll feel vibrant and nourished all year round.
So, next time you’re planning your meals, think of colour first, and choose vibrant, seasonal produce. Your body will thank you, and you’ll find that healthy eating doesn’t have to be complicated. It can be as simple as adding a little extra red, green, or purple to your plate.
Ready to paint your plate with the colours of health? Let’s get started!