image Mommacast #15- Eat The Rainbow


There are so many songs and jingles about this beautiful thing called a rainbow because they’re amazing and beautiful—not just in the sky, but also on the dining table and in our tummies!

“Eating a rainbow” helps your body get a complete range of nutrients. – WHOLE KIDS

What exactly does eating the rainbow mean?

· Picking lots of of different-colored whole foods throughout the day.

· The more naturally occurring colors you munch on at each meal or snack, the better.

· This does not mean fake food with fake colors (gummy snacks, soda, popsicles, etc.)

Connecting the Rainbow with Healthy Eating:

Did you know that fruits and veggies get their gorgeous color from naturally occurring micronutrients?

Did you also know that these micronutrients transfer to your body when you eat them?


They provide us with powerful vitamin and phytonutrients that are essential for super health!

The Colors in the Rainbow are:

Red- apples, cherries, watermelon, strawberries, tomatoes etc.

Orange/Yellow- yellow peppers, lemons, oranges, pineapple etc.

Green- green beans, cucumbers, green peppers etc.

Blue/Purple- blueberries, blackberries, figs, eggplant, beets dark beans etc…

The Rainbow Dinner Game:

Step 1: Before Dinner draw a rainbow on a piece of paper and bring it to the dinner table with some scrap paper and a pencil or crayon.

Step 2: Match the foods on the table with the colors in the rainbow and then write down the missing colors.

Step 3: Make a list of foods that you could fill in the missing colors with.

Step 4: Bring to school and show your friends!

Other ways to incorporate the rainbow into your life:

· Plant a garden and have the kids help and watch their food grow.

· Keep a rainbow chart so the kids can keep track of what they eat through the week, talk about their favorites and what else they want to try.

· Choose a color of the week and shop for as many foods that color

· Have the family slowly fill their plates at dinner with ½ colorful veggies

Tips for us parents:

· Add to your shopping list whatever colors you are missing each week

· Purchase what’s in season for peak nutrition and flavor

· Clean fresh produce as soon as you get home and store in the fridge cut up at kids eye level so it’s easy for them to grab

· Make cute food pictures on their plates or use skewers

· Let them play with their food! Make it fun!

· Serve a weekly whole rainbow dinner

· Add the rainbow to their lunch boxes too

· Serve fresh yummy sweet fruit as a dessert

Fun recipes:- WHOLE FOODS

Rainbow Fruit Skewers with Yogurt Dip

1. Choose your favorite fruits (berries, pineapple, kiwi, apples, oranges, etc.) and cut them into equal-size chunks. 2. Thread them onto wooden skewers. 3. Dip ’em into nonfat vanilla yogurt or a mix of 1⁄2 cup nonfat plain yogurt with 1 teaspoon honey.

Rainbow Chili

1 zucchini, sliced
1 yellow squash, sliced
1 red bell pepper, diced
1 jalapeño pepper, minced (optional) 1 onion, diced
4 garlic cloves, minced
1 can crushed tomatoes with liquid 1 can tomato paste

1 can black beans
1 can chili beans
1 can whole kernel corn
1 tablespoon olive oil
1 tablespoon chili powder
1⁄2 teaspoon dried oregano
1⁄4 teaspoon cayenne pepper
1⁄2 teaspoon ground black pepper


Eggplant Chips

1 medium eggplant, washed and sliced into @” thick rounds

sea salt

spices (optional) olive oil

1. Heat oil in a large pot over medium-high heat. Stir in zucchini, yellow squash, bell pepper, jalapeño, onions and garlic. Sauté until tender (about 5 minutes). 2. Add canned ingredients and reduce heat to a simmer. 3. Stir in spices and simmer 45–60 minutes, stirring occasionally, until chili reaches desired consistency.


1. Preheat oven to 400 degrees. 2. Arrange eggplant rounds in a single layer on a large metal baking sheet. 3. Brush both sides of the eggplant lightly with olive oil. 4. Sprinkle with salt and any other spices you like. 5. Bake for 15 minutes, then check for doneness. When eggplant starts to brown on the top, flip it over and brown the other side for another 10–15 minutes. Chips should be crisp and very brown when done. Tip: Try them with hummus dip!

Thanks so much! I appreciate you!

xoxo, laurenjean


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