Eat The Rainbow

Healthy eating is as easy as first grade art, keeping in mind the colors of the rainbow found in a box of crayons – red, yellow, orange, green, blue, purple. Keeping track by color takes the guess work out of daily servings.

Rainbow vegetables and fruit

Each color of the rainbow represents the colors of fruits and vegetables recommended every day for optimal nutrition. Keep a chart in your kitchen or by your desk, and check off the colors you eat each day.

  • Red: Try apples, grapes, bell peppers, grapefruit, tomatoes
  • Yellow: Try bell peppers, bananas, lemons, waxy beans
  • Orange: Try oranges, bell peppers, carrots, sweet potatoes
  • Green: Try kale, spinach, kiwi, grapes, peas
  • Blue and purple: Try blue corn, eggplant, purple potatoes, cabbage

Rainbow nacho recipe

Serves 6

Ingredients:

  • 1 (13 ounce) bag baked blue corn tortilla chips
  • 1 teaspoon extra virgin olive oil
  • 1/4 cup homemade chicken stock
  • 2 teaspoons red wine vinegar
  • 1 teaspoon fresh lime juice
  • 1 teaspoon chili powder
  • 1 teaspoon dried oregano
  • 1/4 teaspoon kosher salt
  • 2 cups shredded cheddar
  • 1 cup red pinto beans, rinsed and drained
  • 1 cup chopped fresh (Roma) tomato
  • 1/2 cup crumbled queso fresco
  • 1/2 cup chopped fresh cilantro

Directions:

  1. Preheat oven to 350 degrees F. Spread chips on a baking sheet in an even layer; set aside.
  2. In a small bowl, whisk together oil, broth, vinegar, lime juice, chili powder, oregano and salt; brush on tortilla chips. Sprinkle cheddar on chips; top with beans.
  3. Place baking sheet in oven. Bake 15 minutes or until cheese is bubbly and golden. Remove from oven and top with tomatoes, queso fresco and cilantro. Serve warm.

More healthy eating tips

Healthy ways to prepare your favorite veggies
Clean food: Healthy eating in the New Year
A guide to eating colorful fruits and veggies

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Comments

Comments on "Rainbow nacho recipe"

Romy Nathan March 30, 2014 | 3:11 PM

I absolutely love your "Eat the Rainbow" photo. I am a Registered Dietitian would love to add this picture to my website. Any chance that would be ok? Thanks, Romy Nathan

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