30 healthy, colourful recipes
Eat the rainbow with our collection of healthy, colourful recipes bursting with antioxidants, from rainbow smoothie bowls, to harissa prawns, summer rolls, turmeric eggs and more
Did you know that different colours in food have different health properties and benefits? And that eating more varieties and colours, or 'eating the rainbow', can help broaden the nutritional density of your diet with vitamins, minerals and phytonutrients? It's also a great way to help you achieve the recommended five-a-day as well as making your plate look prettier.
Choosing to eat a balanced and varied diet that includes a range of colours is the best way to ensure we're receiving the full spectrum of these vital nutrients.
We have plenty of rainbow recipes, including turmeric recipes and lots of super greens, for midweek meals and healthy lunch ideas. Working from home? Check out our healthy working from home lunch ideas.
Our top 30 healthy colourful recipes
This turmeric and mango lassi recipe is sunshine in a bottle. Turmeric has plenty of health benefits too, making this the ultimate feel-good drink. Perfect for a hot summer's day to quench your thirst.
Our vibrant supergreen smoothie is set to give you a boost inside and out. Quick to make, this is a perfect drink to take on the go while getting in those essential nutrients. Cucumber, spinach, lime and kiwi makes a great flavour combination and avocado adds creamy texture.
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Smoothie bowls are the ultimate on-trend rainbow recipe, and we think our vibrant breakfast bowl is the perfect way to start the day with a whole lot of colour. Unleash your creative side when it comes to toppings. We have plenty more healthy breakfast ideas here.
Pack plenty of texture into this nourishing vegetarian salad with roast sweet potatoes, mixed grains, radishes and cucumber, lifted with a punchy dressing.
Try this nutritious, spice-packed rice salad with cucumber and tomato for a healthy midweek meal.
Flavour prawns with harissa, dill, garlic and lemon, then serve swirled through orzo for a speedy but sophisticated dinner that's delicious, filling and rich in protein.
These fresh prawn and red cabbage summer rolls are packed with punchy herbs and crunchy vegetables, a great summertime meal.
This California scramble is a quick and easy vegetarian meal for one – try for breakfast, brunch or a quick midweek meal.
Shakshuka is typically comprised of spices, eggs and tomatoes, but here we've decided to mix things up a little... making it green and healthy with asparagus tips and broad beans. This dish is loaded with plenty of gut-healthy fibre, protein, vitamins and minerals.
This tagine makes a feature of meltingly soft peppers, but you could add any summery veg to the base sauce – chunks of squash or courgette work great, or why not switch it up according to what's in season?
Try our vibrant turmeric-fried rice. This colourful recipe is packed with crunchy veg and punchy flavours, plus it's really straightforward to make. See more of our favourite turmeric recipes.
Cook aubergine pieces with fragrant spices and red lentils for a hearty yet healthy version of a curry house staple.
Check out these punchy turkey tikka burgers with a light yet creamy coronation slaw. These easy burgers are simple to make, and are packed with plenty of flavour. This recipe offers a unique way to include more fresh, raw vegetables into your diet for added fibre and nutrients.
Looking for a light option for lunch or dinner? Prepare a zingy Greek-style salad to serve with healthy homemade lamb meatballs. Lamb is not only rich in protein, but it also offers an impressive nutritional profile including iron, zinc and vitamin B12.
This super-easy salmon recipe packs a punch with its spicy cajun seasoning and rosemary sweet potato wedges. Providing 39.5g of protein, as well as skin-healthy beta carotene and potassium, this is a great midweek meal for two.
16. Salmon traybake
Traybakes, the midweek saviours. This vibrant, curried salmon dish is full of omega-3 fats and antioxidants – great for healthy skin and mind. Serve as is or add a nutritious grain like brown rice or spelt.
Want an easy midweek dinner that's high in protein and low in salt? Try our pan-fried coriander chicken with vibrant homemade red pepper hummus. Hummus is a great way of adding some fibre-rich plant protein to a meal, and the roasted red peppers provide vitamin A, potassium, folate and antioxidants.
This easy griddled chicken breast with juicy mango dressing is light, high in protein and ready in just 35 minutes. The sweet mango and fresh vegetables offer fibre and antioxidants. The wild rice keeps you feeling full and energised. Discover even more chicken salad recipes.
Serve up a healthy supper for two in just 30 minutes. This chicken dinner sees roasted chicken paired with vegetable-spiked rice and a crunchy peanut butter and sriracha dressing.
Try our vibrant salad recipe with crispy golden tofu and crunchy vegetables. This easy dish is vegan-friendly, high in protein and full of nutrients.
This recipe for roast broccoli with lentils and preserved lemon makes for a really easy midweek meal for one. It's light, vegetarian and ready in under an hour but still delivers big, punchy flavours. You're welcome.
Check out our nourishing vegetable salad recipe with roasted peppers, cherry tomatoes and onions. Ready in 45 minutes, this simple salad will make an easy midweek meal for two.
23. Red pepper soup
A vibrant and antioxidant-rich red soup recipe, perfect for sunny days. You'll need plenty of red pepper, garlic and dried chilli flakes for this one.
24. Temaki hand roll
Our colourful vegan temaki rolls are healthy and super easy to make, ideal for an easy lunchtime treat. The dipping sauce with soy, fresh red chilli and sesame seeds is a winning accompaniment.
Full of flavour with gorgeous fresh colours, this roasted carrot with tahini and pomegranate recipe is a delicious and healthy side dish to complement any meal.
What a way to make cauliflower shine! Roast your florets with ras el hanout, dried cranberries, dates, nuts and pomegranate seeds, then drizzle the whole lot with a tahini and mint dressing for a showstoppingly colourful salad.
Make your salad so much more exciting with thinly sliced cauliflower florets, cubed apples, raisins, toasted walnuts and a quick mustard dressing.
Toss nutty soba noodles, shredded chicken, crunchy sesame seeds and fresh aromatic herbs with a zingy ginger dressing for a high-protein lunch.
29. Healthy tacos
Stuffed with smoky courgette, zesty black beans, pickled red onion and creamy avocado, these healthy tacos are bursting with flavour – they happen to be vegan, too.
Save on the washing-up with this easy one-pot filled with fragrant basil, sweet tomatoes and plump, juicy hunks of cod.
Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in personalised nutrition. She is passionate about harnessing the power of all things health and well-being in a way that enhances, rather than limits, our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.
Tracey Raye is the Health Editor for Olive and BBC Good Food. She oversees all health, nutrition and fitness related content across the brands, including the bi-annual Healthy Diet Plan, monthly Health Edit newsletter and health column in the magazine.