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Natural Awakenings Indianapolis

Local Recipes for a Rainbow of Benefits

Eating a wide variety of colors in your meal can lead to more satiation. As explained in Judith Fertig’s “A Rainbow of Benefits,” each color of vegetable contains different phytonutrients and antioxidants that boost the immune system and increase energy.

“Eating a meal with all the colors of the rainbow provides a variety of nutrients, helping us feel full and satisfied,” says local Chef Allie McFee. “Seeing the abundance of colors pleases our senses and makes us feel like we are receiving more on our plate.”

McFee also recommends getting creative with your vegetables and fruits by instead of making a typical sweet fruit smoothie, make it with roasted pumpkin and warming spices such as cinnamon.

Rainbow SaladRainbow Salad

Yields: 2 servings

4 cup packed spinach
½ cup tomato, chopped
¾ cup shredded carrot
⅓ cup yellow pepper, julienned
⅓ cup avocado, sliced
⅓ cup blackberry
½ cup beets, shredded
⅓ cup green cabbage or daikon radish, shredded

2 Tbsp hemp seeds, sprinkled on top

Put spinach in a bowl. Shred or julienne each veggie, one at a time, and place them around the bowl in separate categories. Sprinkle hemp seeds on top. Serve with Balsamic dressing.

Pumpkin SmoothiePumpkin Spice Smoothie

Yields: 1 serving

1 cup almond milk
⅓ cup baked pumpkin or canned pumpkin puree
½ tsp pumpkin pie spice
1 frozen banana
2 Medjool dates

Put all into a high speed blender and blend.

For more plant-based recipes, visit Allie McFee’s blog at

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