20+ Best Healthy Recipes Ever

Researchers believe one secret to a balanced diet is eating a rainbow of colors. Inspired, the F&W Test Kitchen created 22 delicious recipes that would do Pantone proud, from translucent summer rolls to salmon encrusted with black sesame seeds.

A Guide to Eating by Color


Foods: Garlic, leeks, onions, scallions.

Benefits: Contain allicin, which helps ward off cancer.

slideshow Eat by Color: White Foods


Foods: Bok choy, broccoli, brussels sprouts, cabbage, kale.

Benefits: Rich in compounds that help prevent cancer, like sulforaphane, isothiocyanate and indole.

slideshow Eat by Color: Green Foods


Foods: Collards, corn, green peas, spinach.

Benefits: High in lutein and zeaxanthin, which protect the eyes.


Foods: Oranges, papaya, peaches.

Benefits: Provide beta-cryptoxanthin, which may help prevent heart disease.

slideshow Eat by Color: Yellow Foods


Foods: Carrots, mangoes, pumpkin, sweet potatoes.

Benefits: Contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A.

slideshow Eat by Color: Orange Foods


Foods: Pink grapefruit, tomatoes, watermelon.

Benefits: High in lycopene, which eliminates free radicals that damage genes.

slideshow Eat by Color: Red Foods


Foods: Beets, berries, plums, red cabbage.

Benefits: Loaded with flavonoids, which can delay cellular aging.

slideshow Eat by Color: Purple Foods

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