Eat the Whole Yummy Rainbow in One Meal

Can You Get 20+ different foods in one meal?

Yes You CAN!

If you are struggling to get enough variety in your diet, here’s an easy way to do it. Read more on why you should add variety here.

And no, you don’t need any specific skills!
No, you don’t have to follow long complicated recipes!
And you also don’t need a lot of time to prep everything!

But what you need is a well stocked-up fridge and cupboards.
A little bit of chopping and arranging.
A little bit of imagination and enthusiasm.

And voila! You’ve got a rainbow platter fit for guests. Although you don’t need guests to do this – just treat yourself and your family for a fabulously colourful and delicious meal.

Here’s what I did the other night:

1. First, I chopped 3 different types of tomatoes – a yellow one and two red ones, small and large varieties (when you choose different varieties and colours of the same food, they all individually count towards your variety score). Arranged them onto a bowl, added some salt, EVOO, balsamic vinegar, passion fruit, and mint and basil on top.
2. I sauteed some shiitake mushrooms and while they were on heat I chopped a home-grown cucumber, red pepper and dragon fruit (not home-grown!), added these to a platter with lettuce leaves.
3. I opened a jar of cornichons and another of olives and put some of those on the platter.
4. 3 types of cheeses came out too as well as a GF baguette and homemade seeded crackers.
5. I plonked tinned sardines (in olive oil and lemon) on a bed of avocado with salt and EVOO.
6. There was a shop-bought pot of hummus in the fridge so I added a sprinkling of smoked paprika on top to serve it with everything.

This was a delicious, interesting and filling meal containing protein and carbs, beneficial plant compounds, omega-3 fatty acids, probiotic bacteria, vitamins and minerals. But most of all, it had bags of variety – I think I counted more than 20 different foods, most of them containing amazing prebiotic compounds to feed the gut microbes -, flavour, texture and contrast – all delivering enjoyment from food. And the colours shined and my plate looked glorious, which always helps.

To enjoy your food is a prerequisite to healthy eating behaviours. Nobody wants to eat food that doesn’t bring real enjoyment! And eating healthy food grudgingly just for the health benefits won’t even give you the same benefits than when you enjoy them, and it’s also not sustainable because you will feel you are missing something (what you are missing is the enjoyment).

And this definitely delivers all of the above, including the enjoyment! 

I hope this gives you a bit of inspiration for how easy it can be to add variety to your meals. Think of the British classic, Ploughman’s lunch, just bring it to the 21st century by making it more sexy, more varied and more colourful! Choose what you’ve got to hand, you do not have to have what I had, just do your own take of this, by swapping to whatever is available to you.

And let your creativity flow! Bon appetit!

Get more inspiration for meals by downloading my Effortlessly Healthy eBook here and by joining my Facebook Group Healthy You – For Life.

****************

To find out how powerful diet, nutrition, lifestyle and mindset can be for our health, please book your FREE no-obligation discovery call with Minna and let’s have a chat. 

For enquiries about working with me on 1:1 basis or about my corporate wellness programmes,  please contact me via the contact form or by email: [email protected].

Download your FREE copy of Happy Gut – Happy You  for simple everyday hacks to feel happier and healthier.

Join my FREE Facebook Group Healthy You – For Life for health and nutrition tips and advice and delicious healthy recipes.