Are you looking for a creative and cheerful way to celebrate Pride Month? My vegetarian Rainbow Charcuterie Board is everything you need to add more color and joy to your diet and to share the love with your family and friends! I really had fun creating this colorful charcuterie board with my kids: what better occasion to teach them the importance to celebrate love in all its forms and shapes? 💗
Are you ready to create a tasty and wholesome charcuterie board that will really impress your guests, all in less than 30 minutes? I hope yes! All you need are lots of colorful fruits and veggies (in this recipe I used more than 20 different varieties, you can find them below), and some patience. The more tedious part of the recipe is washing and cutting each of them. Once you do that, everything will be a smooth sail and you will have lots of fun arranging them in a joyful rainbow shape!
Of course, there is no sun (and rainbow) without clouds! Therefore, I had the idea to recreate them using some cute small white bowls, which I have then filled with nourishing -and, most of all, scrumptious- ingredients. Here I decided to use cashews, white cheddar, brie, rice crackers, and a mouthwatering onion Greek yogurt dip, but you can use whatever ingredients you feel like or have at hand that day. For example, I love to swap the brie with some vegan feta and use a plant-based Greek yogurt for a fully vegan charcuterie board!
Are you ready to unleash your creativity and prepare a joyful, yet extremely nourishing meal? Before jumping directly to the recipe, I would like to share with you something that I have learned throughout my nutrition studies, and that I am sure you will all find interesting, which is why it is so important to have a color-rich diet. After all, what better recipe to talk about this topic than a rainbow charcuterie bowl? 🌈
Eat the Rainbow – The Benefits of Having a Colorful Diet!
A fantastic feature of this rainbow charcuterie board is that it includes fruits and vegetables from all the colors of the rainbow. Each of them provides a wide variety of phytonutrients that can help support our optimal health and make us feel more energetic and alive!
This is why our daily goal should be to include at least five portions of fruits and veggies each day -if possible each of them with a different color. But why it is so important to eat as many colors of plant foods as possible?
The answer lies in the content of different phytonutrients. These are non-other than the pigments responsible for the color of different fruits and veggies. But the best part is that each of these phytonutrients has a pivotal role in promoting our health by working as powerful antioxidants, as well as having distinct nutritional benefits. Let’s have a look at the main phytonutrients and their main properties, divided by color.
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. 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 the body
- skin and bone health
- immunity
- reduce the 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, colitis, burns, and cancer
- Curcumin
- powerful anti-inflammatory and antioxidant
- increases the growth of new neurons and fights various degenerative processes in your brain
- lowers the 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 the skin that prevent sun damage, help to improve skin tone, and to slow down aging
- Myrosinase (an 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)
- therapy 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 the risk of cancer
- Tannins
- first, they help reduce 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 effects 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
- decreased 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, similar 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
On the other hand, 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, and brain function and improves 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
Do you see why it is so important to eat the rainbow? 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)
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Rainbow Vegetarian Charcuterie
YumEquipment
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 the produce, separated by fruit or vegetable and color. You can do this all at once or one at a time.
- If not consumed right away, the cut fruits need to be rinsed with diluted lime juice to prevent browning.
- Progressing one color at a time, add the vegetables in a stripe-like shape, and then the fruits of the same color bowing downward. 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 the Greek yogurt and the Onion dip mix in a small bowl. Add to one of the small white serving dishes.
- Dice the white cheddar cheese and put it in separate small white bowls.
- Do the same with the cashews and crackers.
- Place the wheel of brie in a white bowl. Heat in the microwave in 30-second increments until they reach the desired consistency, and stir only when ready to serve.
- Arrange the white bowls together to look like a "cloud" at the end of the rainbow.
- Cover until you are ready to serve the charcuterie board. And don't forget to place a cheese knife for the brie next to it. Enjoy!
Notes
Nutrition
If you loved this recipe, don't hesitate to share it with your family and friends, and keep spreading the love! 🌈💕
❤️❤️Read About Me for details about my health journey; and, make sure you remember to sign up for my Newsletter and follow me on social❤️❤️!
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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.