Here’s How to Make Rainbow Food Actually Healthy

Rainbow-hued food is all over Pinterest and Instagram—mostly, though, in the relatively unhealthy form of ROYGBIV bagels and pretty tie-dye lattes (yes; a thing). But there are health benefits of a real fruit-​and-veggie-based rainbow meal, even more than you probably know. Fresh produce is home to more than 25,000 health-​boosting chemicals called phytonutrients (which are also the source of those bold colors). And not only do you get perks from each type of produce—green veggies may help prevent cancer, blue and purple varieties can boost the good bacteria in your gut, red guys can contribute to bone health—but research shows that you get even more of the benefits if you eat fruits or veggies together. Adding avocado or other heart-healthy fats to vegetables also helps your body absorb nearly seven times the beta-carotene from foods like carrots and red peppers. Since most of us are better at cooking in shades of beige—so much pasta!—than in multi hues, here’s help. Enjoy, and get ready for the most Instagrammable meal of your life.

Rainbow Veggie Flatbread Pizza1 package store-bought naan flatbread (2 pieces)½ cup tomato sauce (store-bought or homemade)½ cup shredded mozzarella4 cups total bite-size mixed veggies: chopped broccoli, green peppers, yellow peppers, orange peppers, grape tomatoes, red onions, thinly sliced purple potatoes2 tsp. olive oil

Preheat oven to 425°F. Slather naan with tomato sauce and sprinkle with mozzarella. Top with veggies, laying same-color vegetables in rows for a rainbow effect, and drizzle with olive oil. Bake for 15 to 20 minutes. Gimme Some Oven blogger Ali Ebright, who developed this recipe, suggests adding freshly grated Parmesan and red pepper flakes, to taste, after baking. Serves 2.

Roasted-Veggie Toast1 small sweet eggplant (preferably graffiti or Japanese), thinly sliced1 zucchini, thinly sliced1 summer squash, thinly sliced1 red pepper, thinly sliced2–3 cloves garlic, minced2 tbsp. olive oilSalt and pepper, to taste4 slices whole-grain bread4 oz. goat cheese½ tsp. chopped fresh thyme leaves1 tsp. grated lemon zest

Preheat oven to 425°F. Toss vegetables and garlic with olive oil and spread on a baking sheet; sprinkle with salt and pepper. Roast, stirring occasionally, until veggies are tender and beginning to brown, about 20 minutes. Toast the bread, then spread with goat cheese and sprinkle with thyme and lemon zest. Top with vegetables, one color at a time, to get a rainbow effect (red, yellow, green, purple). Serves 4.

Rainbow Veggie Skewers¼ cup olive oil2 tbsp. white-wine vinegar2 cloves garlic, minced½ tsp. salt¼ tsp. pepper8 purple potatoes, halved1 each red, yellow, orange, and green pepper, cut into 1-in. squares1 yellow squash, sliced ½ in. thick1 zucchini, sliced ½ in. thick1 large red onion, cut into 1-in. pieces16 cherry tomatoesSoak 16 wooden skewers in water (so they won’t burn on the grill). Bring a large pot of water to a boil for potatoes. In a bowl whisk together olive oil, vinegar, garlic, salt and pepper; set vinaigrette aside.

Cook potatoes until tender but still firm, about 10 minutes. Drain. Run cold water over the potatoes, and let sit for 2 to 3 minutes before handling.

Place potatoes in large bowl with other veggies; toss with vinaigrette. Cover and refrigerate at least 10 minutes (or up to 8 hours). Thread veggies onto skewers—in rainbow order—and grill 5 to 7 minutes per side. Serves 4.