WHY EAT COLOURFUL
By increasing the colours in our diet we can:
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Increase our fibre, antioxidants, vitamins, minerals & phytonutrients
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Diversify our microbiome & promote the health of the helpful microbes in our gut
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Enhance our production of SCFA & potentially reduce inflammation in our brains
If you are not someone who typically eats a variety of colourful plants then there is every chance that this adaptation to your diet could improve you physical, mental and emotional health. There is definitely a lot of evidence to suggest so.
THE COLOUR CHALLENGE
6 WEEKS OF EATING THE RAINBOW
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Eat a minimum of 3 different coloured plants with each of your main meals every day
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Replace any ultra-processed foods/snacks with whole foods
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Eat at least 30 different sources of colour by the end of each week
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To support you:
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You will learn some of the science connecting mental health and nutrition
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You will have access to a group platform of women also doing the colour challenge
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You will receive daily emails for the first 3 weeks, weekly emails for the following 3 weeks
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Every day we have choices, for some these choices are harder than others but through small changes we can have a big impact on our health and well-being.
A Day Could Look Like This
The Colour Challenge is not about restriction. It is about diversifying, increasing the variety, incorporating and enjoying many different nourishing foods into our diet.
PURPLE
Purple potatoes, black berries, plums, Purple Sweet Potatoes/ube/Okinawan, egg plant,red cabbage (lets be honest, it’s purple), purple carrots, purple cauliflower, purple asparagus, purple Brussel sprouts, purple yams, beetroot, purple corn.
BLUE
Blueberries, elderberries, black berries, blue agave, blue java bananas, blue olives, hasp berries (honey berries), huckleberries, sloe berries, grapes, plums, juniper berries, blue corn, blue potatoes, Utrecht blue wheat, spirulina
GREEN
Arugula, cabbage, collard greens, dandelion greens, kale, lettuce, mustard greens, spinach, Swiss chard, turnip greens, watercress, asparagus, bok choy, broccoli, broccolini, brussles sprouts, cucumber, edamame, green beans, green peas, okra, peppers/capsicum, zucchini, green lentils, split green peas, pistachios, pumpkin seeds, basil, chives, cilantro, dill, mint, oregano, parsley, rosemary, thyme, kelp, nori, dulse, wakame.
YELLOW
banana, canary melon, eggfruit (also known as canistel or lucuma), golden kiwi, golden raspberries, lemon, mirabelle plum (a specific yellow plum variety), passion fruit (the pulp/juice is often yellow), pineapple, quince, star fruit (carambola), yellow cherry, dragon fruit, yellow figs, yellow pear, corn (sweet corn kernels are a vibrant yellow), yellow beets (golden beets, with yellow flesh), yellow Bell Pepper (a fully ripened bell pepper that maintains a yellow hue), yellow Carrots, yellow Cauliflower (a specific yellow-orange variety), yellow habanero peppers, yellow Squash (including crookneck, straightneck, and pattypan varieties), yellow Tomatoes (various cherry and heirloom varieties), yellow wax, stringless yellow snap beans, chickpeas/garbanzo beans, millet, mustard seeds, saffron, soybeans, turmeric, yellow split peas
Orange
apricots, cantaloupe (Muskmelon), Golden Berries (Physalis), kumquats, loquats (Japanese Plums), mangoes, nectarines, peaches, oranges, clementine, tangerine, mandarin, satsuma, papayas, persimmons, pomelo grapefruit, carrots, chilli Peppers, orange capsicum or bell peppers, orange beets, orange Cauliflower, pumpkins, squashes, sweet Potatoes, chanterelle Mushrooms, red lentils
RED
Strawberries, raspberries, cranberries, red currants, goji berries, mulberries, cherries, plums, nectarines, red-fleshed peaches, watermelon, blood oranges, pink/red grapefruit, red guava, red passionfruit, acerola cherries, apples, red pears, pomegranate, red grapes, figs, rose hips, tomatoes, red bell peppers, red chili peppers (cayenne, Fresno).beets, radishes, red potatoes, red carrots (heirloom), red cabbage, radicchio, red leaf lettuce (oak, romaine), red Swiss chard, red amaranth, rhubarb, kidney beans, red lentils (dry), paprika, cayenne pepper, red chili flakes.
This list is by no means comprehensive but it does highlight the beautiful array of choices we have.
