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.

    By Marcia Kiesel, Grace Parisi, Melissa Rubel Jacobson

A Guide to Eating by Color

White/Green

Foods: Garlic, leeks, onions, scallions.

Benefits: Contain allicin, which helps ward off cancer.

slideshow  Eat by Color: White Foods

Green

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

Yellow/Green

Foods: Collards, corn, green peas, spinach.

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

Orange/Yellow

Foods: Oranges, papaya, peaches.

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

slideshow  Eat by Color: Yellow Foods

Orange

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

Red

Foods: Pink grapefruit, tomatoes, watermelon.

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

slideshow  Eat by Color: Red Foods

Red/Purple

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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Published March 2009

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