This month of June, I have many friends that are celebrating Pride Month, and I certainly couldn’t pass up the opportunity to have some fun with lots of color! I’ve been wanting to create my own charcuterie board, but coming up with an original idea for charcuterie is hard. So I decided to add some originality and support with this highly delicious and nutritious rainbow vegetarian charcuterie.
An amazing feature of this charcuterie is that it includes fruits and vegetables from all of the colors of the rainbow, which also provides the greatest variety of phytonutrients to support optimal health. It should be your daily goal to include as many colors of plant foods in your diet as you can.
Phytonutrients in Every Color of the Rainbow
We all know that fruits and vegetables are full of nutrients. However, did you also know that they are abundant in another natural substance called phytonutrients? The pigment that produces colors in plant foods are also phytonutrients, and each color protects your health by working as antioxidants (a synonym for phytonutrients). Let’s look into the phytonutrients in each color and their most prominent proposed benefits.
Note: I am not a doctor and you should see your doctor if you are looking to treat existing ailments. I found this information across the next at the most reliable sources I could find. References below.
Red Plant Foods
Red plant foods may contain any of the following phytonutrients:
- Betacyanins
- prevents premature aging
- cancer preventing antioxidant
- Capsaicin
- aid in weight loss
- reduce inflammation
- reduce pain
- Ellagic Acid
- Cancer prevention
- anti-inflammatory
- obesity prevention
- Lycopene
- protects against oxidative stress that prevents chronic diseases, cancer, diabetes, and more
- may protect against cancers of the prostate, lungs, breasts and kidneys
- may improve cholesterol levels, preventing heart disease
- helps prevent damage caused by UV rays
- Nitrate
- improve athletic performance
- regulate blood pressure
- breathing and circulation
Yellow / Orange Plant Foods
Yellow and orange plant foods may contain any of the following phytonutrients:
- Beta Carotene
- Immune System
- Vision
- Skin Health
- Bone Health
- Beta Cryptoxanthin
- converted to Vitamin A in body
- skin and bone health
- immunity
- reduce risk of arthritis
- Betaxanthins
- prevents premature aging
- cancer preventing antioxidant
- Bromelain
- anti-inflammatory and analgesic treatment for Osteoarthritis
- prevents or treats (in high amounts, like a supplement) asthma, Chronic sinusitis, colitus, burns, and cancer
- Curcumin
- powerful anti-inflammatory and antioxidant
- increases the growth of new neurons and fights various degenerative processes in your brain
- lowers risk of heart disease
- help prevent and perhaps even treat cancer
- prevention of Alzheimer’s disease
- reduce joint inflammation in those with arthritis
- antidepressant
- Flavones
- anti-inflammatory
- uplifting overall health
- Flavanones
- potent antioxidant and anti-inflammatory
- weight management
- cholesterol management
- promoting cardiovascular health
- soothe the nervous system
Green Plant Foods
Green plant foods may contain any of the following phytonutrients:
- Chlorophyll
- anti-aging
- treats hemoglobin deficiency disorders, such as anemia
- reduces body odors
- helps heal surgical wounds and prevent infections
- slows cancer growth
- Isoflavones
- hormonal balance
- lower the risk of breast, endometrial and prostate cancers
- regulate the menstrual cycle
- Isothiocyanates
- prominent role in cancer prevention
- Lutein & Zeaxanthin
- improve or reduce the progression of many eye conditions
- antioxidants in skin that prevent sun damage, help improve skin tone, and slow aging
- Myrosinase (enzyme that activates Sulforaphane, which has these benefits)
- prevent cancer cell growth
- supports heart health
- regulate blood sugar levels, preventing diabetes
- helps with digestion
- improved symptoms of autism like social interaction and verbal communication
- potential to improve recovery and reduce mental decline after a brain injury
- protect against ultraviolet (UV) skin damage caused by the sun
- Phytocannabinoids (also found in CBD)
- treatment and prevention of malignant brain tumors
- treatment and prevention of Parkinson’s disease (PD)
- treatment and prevention of Alzheimer’s disease (AD)
- treatment and prevention of multiple sclerosis (MS)
- treatment and prevention of neuropathic pain
- treatment and prevention of childhood seizure disorders
Blue / Purple Plant Foods
Blue and purple plant foods may contain any of the following phytonutrients:
- Anthocyanidins
- prevents heart disease by improving cholesterol levels and blood sugar metabolism
- prevents breast cancer
- Procyanidins
- protect the body from sun damage
- improve vision
- improve flexibility in joints, arteries, and body tissues such as the heart
- improve blood circulation by strengthening capillaries, arteries, and veins
- Resveratrol
- lower blood pressure by increasing the production of nitric oxide
- lengthened lifespan in animal studies
- protects brain cells from damage
- helps develop better insulin sensitivity
- relieve joint pain
- inhibit cancer cell growth
Black Plant Foods
Black plant foods may contain any of the following phytonutrients:
- Phytocannabinoids (also found in CBD)treatment and prevention of malignant brain tumors
- treatment and prevention of Parkinson’s disease (PD)
- treatment and prevention of Alzheimer’s disease (AD)
- treatment and prevention of multiple sclerosis (MS)
- treatment and prevention of neuropathic pain
- treatment and prevention of childhood seizure disorders
- Saponins
- promote cardiovascular health
- normalize blood sugar, which could help with weight management
- boosts immune system
- reduces risk of cancer
- Tannins
- reduces inflammation and protects against cellular damage and certain chronic illnesses, such as heart disease and cancer
- various types of tannins prevent disease and provide antioxidant and anti-inflammatory benefits
- antibacterial affects may stop the growth of Staphylococcus bacteria, Candida albicans, and Campylobacter jejuni
- slow the progression of neurodegenerative disorders like Parkinson’s disease and Alzheimer’s
- balance blood sugar levels
Brown Plant Foods
Brown plant foods may contain any of the following phytonutrients:
- Beta Glucans
- boosts heart health
- regulates blood sugar
- stimulates immune system
- Lignans
- lowered risk of heart disease
- reduces menopausal symptoms
- lowered risk of osteoporosis
- lowered risk of breast cancer
- Resistant Starch
- feeds the friendly bacteria in your intestine
- increases the production of short-chain fatty acids like butyrate, which feeds the cells of your colon and leads to various improvements in the function of your digestive system
- improves insulin sensitivity and lowers blood sugar levels
- increase feelings of fullness and help people eat less
- Theobromine
- protects your heart
- increases energy, similarly to caffeine
- short-term boost in brain function
- strengthens tooth enamel, promoting healthy teeth
- increases airflow to the lungs, potential cough suppressant
- potent anti-inflammatory
- Other Fibers
White Plant Foods
White plant foods may contain any of the following phytonutrients:
- Allicin
- lower cholesterol levels
- regulate blood pressure
- alleviate exercise-related muscle damage
- Flavanols
- lower blood pressure by improving nitric oxide levels and blood vessel function
- supports neuron production, brain function and improve blood flow and supply to brain tissue
- maintain healthy blood sugar levels
- has promising anti-cancer properties
- Phenolic Acids
- promote the anti-inflammation capacity of human beings
It’s clear to see how necessary a variety of phytonutrients are to include in your diet. Make sure you eat a variety of fruits and vegetables! If you are just starting to incorporate more color into your diet, check out the color sorted grocery list I have in my article, Plant-based Grocery List. Now onto the recipe!
References
- Color of Food.pdf (wholisticmatters.com)
- Betalains Facts and Health Benefits | Nutrition (healthbenefitstimes.com)
- Capsaicin Supplements: Benefits, Dosage, and Side Effects (healthline.com)
- What is Ellagic Acid and What Foods Contain it? (healthline.com)
- Lycopene: Health Benefits and Top Food Sources (healthline.com)
- Nitric Oxide & Dietary Nitrate: Another Reason to Eat Your Vegetables – Center for Nutrition Studies
- What Are Phytonutrients? – Have A Plant (fruitsandveggies.org)
- Beta-Cryptoxanthin in Produce May Cut Arthritis Risk (verywellhealth.com)
- Bromelain: Dosage, Benefits, and Side Effects (healthline.com)
- 10 Proven Health Benefits of Turmeric and Curcumin (healthline.com)
- Everything You Need to Know About Flavonoids (healthline.com)
- Flavonoids: Types, Functions, Health Benefits And Food Sources (netmeds.com)
- Proven benefits of chlorophyll and how to consume more (medicalnewstoday.com)
- Lutein and Zeaxanthin: Benefits, Dosage and Food Sources (healthline.com)
- Sulforaphane: Benefits, Side Effects, and Food Sources (healthline.com)
- Review of the neurological benefits of phytocannabinoids (nih.gov)
- Anthocyanins Benefits and Food Sources (verywellhealth.com)
- Proanthocyanidins: A comprehensive review – ScienceDirect
- 7 Health Benefits of Resveratrol Supplements (healthline.com)
- What Are the Health Benefits of Saponins? (sfgate.com)
- Tannins In Tea: Everything You Need To Know, According To Science (mindbodygreen.com)
- What Are Tea Tannins? Benefits and Downsides (healthline.com)
- Beta Glucan: The Heart Healthy Fiber (healthline.com)
- Naturally Lignan-Rich Foods: A Dietary Tool for Health Promotion? (nih.gov)
- Resistant Starch 101 — Everything You Need to Know (healthline.com)
- 8 Potential Health Benefits of the Theobromine Found in Chocolate – TCHO Chocolate
- Allicin: Benefits, Side Effects, Dosage, and Interactions (verywellhealth.com)
- 11 Health and Nutrition Benefits of Cocoa Powder (healthline.com)
- Phenolic acids: Natural versatile molecules with promising therapeutic applications (nih.gov)
Rainbow Vegetarian Charcuterie
YumEquipment
- Cutting board
- Chef's knife
- Charcuterie board (large)
- Small round white bowls
- Cheese or butter serving knife
Ingredients
Fruits
- 1/2 pound Strawberries quartered
- 1 cup Cherries
- 3 oz Raspberries
- 3 whole Clementines or oranges, cut into slices
- 2 whole Mangos diced
- 2 whole Nectarines or peaches, cut into slices
- 1/8 whole Pineapple diced
- 2 whole Bananas sliced
- 2 whole Green apples cut into slices
- 1 cup Green grapes left on the vine
- 2 whole Kiwis skin peeled and cut into rounds
- 4 oz Blackberries
- 4 oz Blueberries
- 1 can Olives
Vegetables
- 2 cups Cherry tomatoes
- 1 whole Red bell pepper cut into slices
- 2 cups Carrots baby carrots, or peeled and sliced
- 1 whole Yellow bell pepper cut into slices
- 1 crown Broccoli cut into small fleurettes
- 2 stalks Celery halved and cut in thirds
- 4 oz Sugar snap peas stems removed
Dairy, nuts, etc.
- 1 cup Cashews whole, roasted and salted
- 4 oz White cheddar cheese preferably aged
- 8 oz Brie wheel
- 1 3.5 oz box Rice crackers
- 1/2 32oz container Greek yogurt plain, nonfat
- 1 packet Onion dip mix
Instructions
- Prep all produce separating by fruit or vegetable and color. You can do this all at once or one at a time.
- If not being consumed right away, cut fruits will need to be rinsed with diluted lime juice to prevent browning.
- Progressing one color at a time, add vegetables shaping like a stripe and then the fruits of the same color bowing downward. See picture. Stack them as high as you can. Red vegetables go first, then red fruits. The following colors are orange, yellow, green, and blue/purple (combined).
- Mix Greek yogurt and Onion dip mix in a small bowl. Add to one of the small white serving dishes.
- Dice white cheddar cheese and put in a small white bowl.
- Place the cashews and crackers in their own small bowls.
- Place the wheel of brie in a white bowl. Heat in the microwave in 30 second increments until desired consistency and stir when ready to serve.
- Arrange the white bowls together as to look like a "cloud" at the end of the rainbow.
- Cover until time to serve. Serve with a cheese knife for the brie. Enjoy!
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About Me
Hello, I’m Caitlin Havener!
Nutrition coach | Mom of 4 | Whole food recipe creator
I changed my life by choosing to live a healthier lifestyle losing and maintaining over 50 lbs weight loss.
Now I hope to inspire others with my recipes and nutrition expertise to reach their health and performance goals.