Eat the Rainbow: Your Guide to Pairing Veggies with Popular Meals
You’ve just grabbed ingredients for mac and cheese. It’s easy to make, it reliably gets eaten and it brings back memories of childhood and comfort. Now, if we were an extreme health company, the next line would be to put away that mac and cheese and replace it with vegetables and only vegetables. WRONG. Let’s pair vegetables with the foods you are already eating and enjoying. There are many types of vegetables that support different bodily functions. As you go about adding vegetables to your favorite meals throughout the week, think about the different categories of vegetables as they relate to nutrients and flavor.
Nature's Color Palette: Why Your Plate Should Look Like a Rainbow
Eating a variety of colors is a quick and reliable way to get the micronutrients and fiber your body needs to function properly. In addition to the micronutrients (vitamins and minerals) like vitamin A, K, C, B, magnesium, potassium that you may be familiar with, vegetables provide phytonutrients which can promote health and protect against disease.
These phytonutrients along with micronutrients are present in different combinations in all plants–fruits, vegetables, grains, legumes, and they help plants resist disease. When these plants are eaten by humans, some of these benefits can be transferred. Only a small number of phytonutrients have been studied of the 10,000+ that have been identified so far! Here are some of the key health benefits of the most studied phytonutrients:
Flavonoids:
Sources: berries, citrus fruits, onions, tea, dark chocolate
Studied for antioxidant and anti-inflammatory properties that could help many body systems
Carotenoids:
Sources: carrots, tomatoes, sweet potatoes, leafy greens
Studied for benefits to eye health, cardiovascular health and brain health
Glucosinolates:
Sources: cruciferous plant foods like broccoli, brussels sprouts, cabbage, kale
Studied for cancer prevention properties
Your Veggie Cheat Sheet: 7 Must-Have Categories
There are 7 key categories of vegetables that can help when organizing weekly meals. These vegetables provide a wide range of micronutrients (vitamins and minerals) needed for bodily functions, phytonutrients that can promote health and protect against disease and fiber for digestion. Remember to include both the soft skin and flesh of the vegetable–the skin has phytonutrients too!
Leafy Greens
Examples: Spinach, Swiss chard, arugula, lettuce
Prep: Flavors range from neutral to spicy. Eat raw as part of a salad or lightly steamed or sauteed with garlic.
Cruciferous
Examples: Broccoli, cauliflower, Brussels sprouts, cabbage, bok choy, kale, collard greens
Prep: Strong aroma and bitter flavor, especially with over cooking. If you are especially sensitive, enjoy some of these raw or with aromatic herbs or in a soup. Cauliflower is very neutral so it’s a great addition to many different cuisines.
Orange/Yellow
Examples: Carrots, yellow bell peppers
Prep: Sweet and crisp flavors and a great addition to salads.
Red/Purple
Examples: Tomatoes, red bell peppers, beets, red cabbage, eggplant
Prep: Many of these can be enjoyed raw, steamed or roasted.
Alliums
Examples: Onions, garlic, leeks, chives, shallots
Prep: Pungent flavor when raw; roasting can bring out a sweeter flavor. These are a great addition to soups and salad dressings.
Green Veggies
Examples: Green beans, asparagus, zucchini, cucumber
Prep: Neutral to sweet baseline flavor. Steaming or mixing into a pasta dish is a great fit.
Starchy Veggies
Examples: Sweet potatoes, corn, green peas, acorn squash, butternut squash
Prep: Neutral to sweet baseline flavor, especially when in season. Comes in a variety of colors so explore different ones. Great to pair with heavy protein dishes vs heavy carb dishes given the higher carb content.
Your Weekly Menu: Pairing Veggies with Popular Meals
Here’s a sample weekly menu that includes vegetables paired with some popular foods:
Monday: Mac and Cheese, Colorful Salad (Leafy Greens, Orange/Yellow)
Tuesday: Chicken Nuggets, Rosemary Potatoes and Squash, Steamed Broccoli (Cruciferous, Starchy)
Wednesday: Burgers, Raw Veggie Sticks (Orange/Yellow)
Thursday: Pizza, Caprese Salad (Leafy Greens, Red/Purple)
Friday: Spaghetti and Meatballs, Green Beans (Green Veggies)
Saturday: Tacos with Protein and Cauliflower, Topped with Red and Green Cabbage (Cruciferous, Red/Purple)
Sunday: Chili with Onions and Carrot (Allium, Orange/Yellow)
Start off by adding/modifying veggies to one meal a week and work up from there. As you add more, focus on getting a variety of the categories as opposed to just one. Try the veggie and meal combos above or invent your own.