Vibrant, colorful ingredients don’t just make meals look beautiful.
A plate bursting with brightly hued foods is a clear sign that you’re about to dig into a dish packed with nutrients. Dark green, orange, red, blue and purple are all indicators of vitamins, minerals, and most significantly, phytonutrients. Phytonutrients are chemical compounds found in plants known to help slow the aging process, fight diseases and promote overall health. You’ve likely heard of some of them, such as flavonoids, carotenoids, resveratrol, and lycopene, but there are literally thousands of these antioxidants in plant-based foods, specifically fruits and veggies, nuts and seed, and even whole grains like rice and quinoa.
The moral of the story? Eat the rainbow. The more colors that are represented in each of your meals and snacks, the more antioxidants and other nutrients you’ll be getting. These three vegetarian recipes created by holistic nutritionist Jenn Pike are multicolored meals, brimming with nature’s superfoods. Devour them as is, or pair them with your favorite lean protein source for a complete, powerhouse meal.
ROASTED VEGETABLE QUINOA SALAD
Prep Time: 15 minutes • Total Time: 45 hour • Makes 4-6 servings
• 1 cup organic quinoa, cooked
• 2 cups Brussels sprouts, washed and halved
• 2 small beets, washed, peeled, and cubed
• 4 rainbow carrots, washed, peeled, and sliced in rounds
• 2 medium sweet potatoes, washed, peeled, and cubed
• 1 leek, washed and thinly sliced
• 2 garlic cloves, finely chopped
• 1-2 Tbsp olive oil
• Dried or fresh herbs to taste, such as tarragon, chives, thyme
• Sea salt to taste
• 1 large handful organic spinach, finely chopped
• ¼ cup herbed goat cheese (optional)
• ¼ cup raw pumpkin seeds
• ¼ cup raw hemp seeds
• ½ cup raw pecan pieces
• ½ cup dried cranberries
• ½ cup pomegranate seeds
Jenn’s Dressing
• 1⁄3 cup olive oil
• 2 Tbsp apple cider vinegar
• 1 Tbsp fresh orange juice
• 1 Tbsp maple syrup
• 1 tsp Dijon mustard
• Salt and pepper to taste
1. Preheat oven to 400 degrees F.
2. Place sprouts, beets, carrots, sweet potato, leeks and garlic on two stone baking sheets or cookie sheets. Drizzle with olive oil, sea salt, and dried or fresh herbs of your choice.
3. Roast for 20 minutes, toss gently, and roast for additional 5–10 minutes, depending on how al dente or cooked you like your veggies. Meanwhile, whisk dressing ingredients.
4. Once done, combine with the cooked quinoa, spinach, seeds, nuts, cranberries, pomegranates, goat cheese, and top with dressing. May be served warm or room temperature. Dressing can be stored in an air-tight container and refrigerated for up to 5 days.
CHICKPEA SMASH GREEN WRAP
Total Time: 5-10 minutes • Makes 1 serving
• 1 cup organic chickpeas (such as Eden Organic), rinsed and drained
• 2-3 Tbsp olive oil
• 1/4 cup fresh parsley or cilantro, chopped
• 1/2 – 1 small garlic clove
• 3 Tbsp goat cheese or feta
• 3-4 each: cucumber slices, tomato slices, sliced peppers
• ½ avocado, mashed
• 2 collard green leaves (or whole grain tortilla)
1. Add the first five ingredients together into a food processor and blend until combined.
Taste and adjust seasoning by adding salt and pepper if desired.
2. Layer a couple of collard leaves and spread 2-3 Tbsp of the chickpea mixture down the center.
Add avocado, cucumbers, peppers and tomato slices, and roll up.
3. Store the remaining chickpea mixture in the fridge for up to 5 days.
