“The 20+ Best Healthy Recipes Ever” explains how the pigments that give food color also have health benefits. Here, delicious recipes from white to black and every color in between.

By Food & Wine
Updated May 24, 2017
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Sunchoke and Cauliflower Soup
Credit: © April Williams


White/Green

Foods: Garlic, leeks, onions, scallions.

Benefits: Contain allicin, which helps ward off cancer.

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Watercress Soup with Pickled Cucumbers


Green

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

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

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Spring Peas with Mint


Yellow/Green

Foods: Collards, corn, green peas (left), spinach.

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

Lemon-Cashew Rice


Orange/Yellow

Foods: Oranges, papaya, peaches.

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

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Beet Salad with Tangerines
Credit: © John Kernick


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.

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Crisp Polenta with Roasted Cherry Tomatoes
Credit: © John Kernick


Red

Foods: Pink grapefruit, tomatoes, watermelon.

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

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Grilled Asian Eggplant with Ginger Sauce
Credit: © John Kernick


Red/Purple

Foods: Beets, berries, plums, red cabbage.

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

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Espresso Gelées with Candied Pistachios


Black

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Plus:

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20+ Best Healthy Recipes Ever

Most Colorful Dishes
Sherry Cocktail
Amberjack
Credit: Wendell T. Webber
Pacific Breeze
Fromage Fort
Credit: Marcus Nilsson