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Veggie and Fruit Rainbow for St. Patrick's Day

March 17, 2015 by Adrienne Ngai, Registered Dietitian

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Saint Patrick’s Day is celebrated on March 17 to honor Irish culture and history. You may or may not know much about Irish culture, but chances are good that you’ve heard of the famous Irish fairy, the leprechaun who hides his pot of gold at the end of the rainbow.

Even If you’re not lucky enough to spot a leprechaun or discover a hidden treasure you can still cash in on some golden rewards. Make your own rainbow from vegetables and fruits and your pot of gold could be improved energy, and a reduced risk of chronic disease!

Colour your plate like a rainbow with these vegetables and fruits:

  1. Red vegetables: Beets, red peppers, radishes, and tomatoes
    Red fruits: Apples, cherries, grapes, and strawberries
  2. Orange and Yellow vegetables: Carrots, pumpkin, sweet potatoes, and butternut squash
    Orange and Yellow fruits: Cantaloupe, oranges, persimmons, tangerines, and grapefruit
  3. Green vegetables: Arugula, asparagus, broccoli, Brussels sprouts, celery, and spinach
    Green fruits: Avocados, kiwifruit, honeydew, and green grapes
  4. Blue, Indigo, and Violet vegetables: Eggplant, black olives, and purple fleshed potatoes
    Blue, Indigo, and Violet fruits: Blueberries, blackberries, black currants, purple grapes, and plums

Try these meal ideas to increase the colours on your plate:

  1. Make a rainbow stir-fry using a vegetable from each of the colours above.
  2. Make a tropical fruit salad with fruits from each of the colours above.
  3. Make a colourful Greek salad with romaine lettuce, tomatoes, red onions, artichoke hearts, black olives, and English cucumber. You can dress it up by making it into a kabob by following this recipe.
  4. Use dried apples, cranberries, cherries, pineapple, raisins, and mixed nuts to make a colourful trail mix.
  5. Make a colourful coleslaw with red and green cabbage, tomatoes, celery, and parsley. Check out the recipe here.

Everyone benefits from eating more vegetables and fruits in a variety of colours. Each unique colour offers a different type of benefit, so try ‘em all!!

Follow Canada’s Food Guide for the recommended servings of vegetables and fruit for age and gender. Check out Half Your Plate for tips, tricks, and recipes to increase vegetable and fruit intake at every meal.


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Vegetables and Fruits
A Winning Way to Eat More Veggies

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Half Your Plate

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