Can Your Family Eat the Rainbow This Week? 19 Easy Recipes for Every Color, From Red to Purple

Millions of people have watched YouTubers eat only one color of food for a whole day. We flipped the game around. Instead of one color, your family tries to eat the rainbow by Sunday: something red, orange, yellow, green, blue and purple, and white. Every slide below is one easy recipe kids actually like, plus a plain-language note on what that color of food is known for. Print a little chart for the fridge, let the kids check off each color, and see who finishes first..

The Eat the Rainbow Challenge: Start With a Snack Board

The easiest way to start is a rainbow snack board. Lay out small piles of fruits and vegetables in color order and let everyone build a plate with at least four colors. Kids who turn up their nose at a salad will often grab a strawberry, a carrot stick and a few blueberries when it looks like a game. Dietitians like the idea because different colors in plants often come from different natural compounds, so variety is the whole point.

You will need: 1 cup strawberries, 1 cup cherry tomatoes, 2 carrots cut in sticks, 1 orange in segments, 1 cup pineapple chunks, 1 yellow pepper, 1 cup broccoli florets, 1 cucumber, 1 cup blueberries, 1 cup purple grapes, 1/2 cup hummus or ranch dip.

How to make it: 1. Wash and cut everything into bite size pieces. 2. Arrange them in a curved arc on a big board or tray: red, orange, yellow, green, blue, purple. 3. Put the dip in a small bowl at the end. 4. Challenge each person to fill a plate with four colors or more.

Eat the Rainbow, Red: Roasted Tomato Soup

Roasting tomatoes, onion and garlic before you blend them makes this soup sweet and deep, not sour. Serve it with grilled cheese strips for dipping and even picky eaters slurp it up. Red tomatoes are one of the best known sources of lycopene, a natural pigment that studies have linked to heart health. Cooking tomatoes with a little olive oil may help your body absorb more of it.

You will need: 2 lb tomatoes, halved, 1 onion, 4 garlic cloves, 3 tbsp olive oil, salt and pepper, 2 cups vegetable broth, 1/4 cup cream (optional), fresh basil.

How to make it: 1. Toss tomatoes, onion and garlic with oil, salt and pepper. 2. Roast at 425 F for 35 minutes. 3. Blend with the broth until smooth. 4. Simmer 5 minutes, stir in cream and top with basil.

Red: Strawberry Spinach Salad

Sweet strawberries are the trick that gets kids to eat spinach. Toss them with baby spinach, a few nuts and a honey poppy seed dressing, and the salad tastes more like dessert than greens. Strawberries are rich in vitamin C, and the bright red color makes the whole plate look like a party. Add grilled chicken or a boiled egg to turn it into a full lunch. Would your kids eat this one?

You will need: 5 cups baby spinach, 2 cups sliced strawberries, 1/3 cup sliced almonds or pecans, 1/4 cup feta (optional), 3 tbsp olive oil, 1 tbsp honey, 1 tbsp apple cider vinegar, 1 tsp poppy seeds, pinch of salt.

How to make it: 1. Whisk oil, honey, vinegar, poppy seeds and salt. 2. Toss spinach and strawberries in a big bowl. 3. Toast the nuts in a dry pan for 3 minutes. 4. Add nuts and feta and drizzle with dressing just before serving.

Red and Pink: Beet Hummus Snack Plate

Kids love the color of this hummus, which is the bright, almost neon pink of a roasted beet. It tastes like regular hummus with a little sweetness. Serve it with pita, cucumber and pepper strips for an after-school snack. Beets naturally contain nitrates, and some studies have linked beet juice to healthier blood pressure. Bonus: it is a great conversation starter at a party.

You will need: 1 can chickpeas, drained, 1 small roasted beet, 3 tbsp tahini, 2 tbsp lemon juice, 1 garlic clove, 2 tbsp olive oil, 1/2 tsp salt, 2 to 3 tbsp cold water.

How to make it: 1. Put everything except water in a food processor. 2. Blend, adding water a spoon at a time, until very smooth. 3. Taste and add salt or lemon. 4. Spread in a bowl, drizzle with oil and serve with veggies and pita.

Eat the Rainbow, Orange: Honey Roasted Carrots

High heat turns carrots soft and sweet with crispy edges, and a little honey and butter makes them taste like candy. If you can find rainbow carrots at the store, use them for extra fun. Orange carrots are known for beta carotene, which your body turns into vitamin A, a vitamin that helps your eyes work well in low light.

You will need: 2 lb carrots, peeled and halved lengthwise, 2 tbsp olive oil, 2 tbsp honey, 1 tbsp melted butter, 1/2 tsp salt, 1/4 tsp pepper, fresh thyme or parsley.

How to make it: 1. Heat oven to 425 F. 2. Toss carrots with oil, salt and pepper on a sheet pan. 3. Roast 20 minutes. 4. Drizzle with honey and butter, toss and roast 10 more minutes. 5. Top with herbs.

Orange: Crispy Baked Sweet Potato Fries

Here is a side dish that never comes back to the kitchen. The secret to crispy baked sweet potato fries is a light coat of cornstarch and not crowding the pan. Sweet potatoes bring beta carotene and fiber, and they taste great with a little cinnamon or a sprinkle of smoked paprika. Which team is your family: sweet or smoky?

You will need: 2 large sweet potatoes, 1 tbsp cornstarch, 2 tbsp oil, 1/2 tsp salt, 1/2 tsp smoked paprika or 1/2 tsp cinnamon.

How to make it: 1. Cut potatoes into thin sticks and soak in cold water 20 minutes. 2. Dry very well and toss with cornstarch, then oil and seasoning. 3. Spread in one layer on two sheet pans. 4. Bake at 425 F for 25 to 30 minutes, flipping once.

Orange: Butternut Squash Mac and Cheese

This is the sneaky one. Roasted butternut squash blends into the cheese sauce and turns it a deep golden orange, and most kids never guess there is a vegetable inside. It is creamy, cheesy and a little sweet. Butternut squash is another great source of beta carotene. Make a double batch and freeze half for a busy night.

You will need: 12 oz elbow pasta, 2 cups roasted butternut squash, 1 cup milk, 2 tbsp butter, 2 cups shredded cheddar, 1/2 tsp salt, 1/4 tsp garlic powder, pinch of nutmeg.

How to make it: 1. Cook pasta and drain. 2. Blend squash with milk until smooth. 3. Melt butter in the pot, add the squash mix and heat until steaming. 4. Stir in cheese, salt, garlic powder and nutmeg until melted. 5. Fold in the pasta.

Eat the Rainbow, Yellow: Sweet Corn and Pepper Salad

Bright yellow corn, sweet peppers and a squeeze of lime make a fresh salad that works as a side, a taco topping or a dip with chips. Use fresh corn in summer or frozen corn the rest of the year. Yellow corn contains lutein and zeaxanthin, two plant pigments that research has linked to eye health. Kids can help shuck, stir and taste.

You will need: 3 cups corn kernels, 1 yellow bell pepper, 1 red bell pepper, 1/4 red onion, 1/4 cup cilantro, 2 tbsp olive oil, 2 tbsp lime juice, 1/2 tsp salt, 1/4 tsp cumin.

How to make it: 1. Cook corn in a hot skillet with 1 tbsp oil for 5 minutes until a little charred. 2. Let it cool. 3. Dice the peppers and onion and chop the cilantro. 4. Toss everything with lime juice, remaining oil, salt and cumin.

Yellow: Sheet Pan Pineapple Chicken

Sweet and sticky like takeout, but made on one pan in about 30 minutes. Pineapple, yellow peppers and chicken roast together and then get tossed in a quick soy and honey glaze. Serve it over rice. Pineapple is high in vitamin C, and the fruit adds juicy bites that make this one a family favorite. Love cooking with fruit? Try our fresh fruit salad recipes too.

You will need: 1 1/2 lb boneless chicken thighs, cubed, 2 cups pineapple chunks, 2 yellow bell peppers, 1 red onion, 1 tbsp oil, 1/4 cup low sodium soy sauce, 3 tbsp honey, 1 tbsp rice vinegar, 2 garlic cloves, 1 tsp cornstarch.

How to make it: 1. Toss chicken, pineapple, peppers and onion with oil on a sheet pan. 2. Roast at 425 F for 20 minutes. 3. Simmer soy sauce, honey, vinegar, garlic and cornstarch until thick. 4. Pour over the pan and roast 5 more minutes.

Yellow: Golden Turmeric Rice

A small spoon of turmeric turns plain rice a sunny yellow, and a little butter and garlic make it taste like something from a restaurant. It goes with chicken, beans or grilled fish. Turmeric has a mild, earthy flavor, so even kids who do not like spicy food are happy. Add peas at the end for a pop of green and you are already two colors in.

You will need: 1 1/2 cups long grain rice, 2 tbsp butter, 1 small onion, 2 garlic cloves, 1 tsp turmeric, 1/2 tsp salt, 2 3/4 cups chicken or vegetable broth, 1 cup frozen peas.

How to make it: 1. Rinse the rice. 2. Melt butter and cook onion and garlic 3 minutes. 3. Stir in rice and turmeric for 1 minute. 4. Add broth and salt, cover and simmer 18 minutes. 5. Stir in peas, cover and rest 5 minutes.

Eat the Rainbow, Green: Broccoli Cheddar Bites

These little bites are crispy outside, cheesy inside and perfect for lunch boxes. Chopped broccoli, cheddar, egg and breadcrumbs get rolled into balls and baked. Kids can dip them in ranch or ketchup. Broccoli is a good source of vitamin C, vitamin K and fiber. If your family says they hate broccoli, this is the slide to try first.

You will need: 3 cups broccoli florets, 1 cup shredded cheddar, 2 eggs, 3/4 cup breadcrumbs, 1/4 cup grated Parmesan, 1/2 tsp garlic powder, 1/2 tsp salt.

How to make it: 1. Steam broccoli 4 minutes, cool and chop fine. 2. Mix with all the other ingredients. 3. Roll into 1 inch balls and set on a lined pan. 4. Bake at 400 F for 18 to 20 minutes, turning once, until golden.

Green: Pesto Pasta With Peas

Basil pesto takes five minutes in a blender and turns a box of pasta into a bright green dinner. Toss in frozen peas at the end and you add a little sweetness and extra protein. Spinach blended into the pesto makes it even greener and nobody can taste it. Serve with cherry tomatoes on top for a pop of red.

You will need: 1 lb pasta, 2 cups fresh basil, 1 cup baby spinach, 1/3 cup grated Parmesan, 1/4 cup pine nuts or walnuts, 1 garlic clove, 1/2 cup olive oil, salt, 1 1/2 cups frozen peas.

How to make it: 1. Cook pasta, adding the peas for the last 2 minutes. 2. Blend basil, spinach, Parmesan, nuts, garlic and salt, then stream in oil. 3. Drain the pasta, saving 1/2 cup water. 4. Toss with pesto, adding pasta water until silky.

Green: Smashed Avocado Toast

If you want to eat the rainbow at breakfast, avocado toast is the easiest green food of all, and kids love making their own. Smash a ripe avocado with lemon and salt, spread it on crunchy toast and let everyone pick toppings. Avocados give you healthy fats and fiber, which help keep you full until lunch. Top it with an egg, tomatoes or a sprinkle of everything seasoning.

You will need: 4 slices whole grain bread, 2 ripe avocados, 1 tbsp lemon juice, 1/4 tsp salt, pepper, toppings: sliced tomato, fried or boiled egg, chili flakes, everything bagel seasoning.

How to make it: 1. Toast the bread until crisp. 2. Mash avocado with lemon juice, salt and pepper. 3. Spread thickly on the toast. 4. Add toppings and serve right away.

Eat the Rainbow, Green: Spinach Banana Smoothie

Call it a monster smoothie and kids will drink a whole cup of spinach without a fuss. The banana and pineapple hide the taste completely. Pour leftovers into ice pop molds for a frozen treat. Spinach provides folate and vitamin K. Ask your kids to guess the green ingredient before you tell them. Did anyone get it right?

You will need: 1 cup baby spinach, 1 frozen banana, 1/2 cup frozen pineapple or mango, 1 cup milk or dairy free milk, 1/2 cup plain yogurt, 1 tsp honey (optional).

How to make it: 1. Put the milk and spinach in the blender first and blend smooth. 2. Add the fruit, yogurt and honey. 3. Blend until thick and creamy. 4. Serve right away or pour into ice pop molds and freeze 4 hours.

Blue: Blueberry Overnight Oats

Make breakfast tonight and grab it tomorrow, the easiest way to eat the rainbow before school. Oats soak in milk and yogurt overnight and turn soft and creamy, and a quick blueberry compote swirled through makes them purple blue. Blueberries get their deep color from anthocyanins, natural pigments that studies have linked to heart and brain health. Let kids layer their own jars.

You will need: 1 cup old fashioned oats, 1 cup milk, 1/2 cup Greek yogurt, 1 tbsp chia seeds, 1 tbsp maple syrup, 1 cup blueberries, 1 tbsp water, 1 tsp lemon juice.

How to make it: 1. Simmer half the blueberries with water and lemon for 5 minutes and mash. 2. Stir oats, milk, yogurt, chia and maple syrup together. 3. Layer oats and compote in two jars. 4. Top with fresh berries and chill overnight.

Purple: Crunchy Purple Cabbage Slaw

Purple cabbage is a cheap way to eat the rainbow. It keeps for weeks in the fridge and makes the prettiest slaw. Skip the heavy mayo and use a light honey lime dressing. It is great on tacos, pulled pork sandwiches or next to grilled chicken. The color comes from anthocyanins, the same family of pigments found in blueberries. Fun fact: add vinegar and it turns brighter pink.

You will need: 4 cups shredded purple cabbage, 1 cup shredded carrots, 2 green onions, 1/4 cup cilantro, 3 tbsp olive oil, 2 tbsp lime juice, 1 tbsp honey, 1 tbsp rice vinegar, 1/2 tsp salt.

How to make it: 1. Whisk oil, lime juice, honey, vinegar and salt. 2. Toss cabbage, carrots, sliced onions and cilantro in a large bowl. 3. Pour on the dressing and toss well. 4. Let it sit 10 minutes before serving.

Eat the Rainbow, Purple: Roasted Purple Potatoes

Purple potatoes make it fun to eat the rainbow because they look like something from a storybook, and they taste just like regular potatoes with a slightly nutty flavor. Roast them with olive oil and rosemary until the edges crisp up and the deep violet color shines. Kids think they are magic. Like other purple foods, they contain anthocyanins. Look for them near the baby potatoes at the grocery store.

You will need: 1 1/2 lb small purple potatoes, halved, 2 tbsp olive oil, 1 tsp chopped rosemary, 2 garlic cloves, minced, 1/2 tsp salt, 1/4 tsp pepper, flaky salt to finish.

How to make it: 1. Heat oven to 425 F. 2. Toss potatoes with oil, rosemary, garlic, salt and pepper. 3. Spread cut side down on a sheet pan. 4. Roast 25 to 30 minutes until crisp and tender. 5. Finish with flaky salt.

White: Garlicky Cauliflower Mash

White foods count too when you eat the rainbow. Cauliflower steamed until very soft and blended with garlic, butter and a little Parmesan makes a creamy mash that is lighter than mashed potatoes. Half and half with potatoes is a good way to start if your family is unsure. Cauliflower brings vitamin C and fiber. Serve it under meatballs or next to roast chicken.

You will need: 1 large head cauliflower, 3 garlic cloves, 2 tbsp butter, 1/4 cup grated Parmesan, 2 to 4 tbsp milk, 1/2 tsp salt, pepper, chives.

How to make it: 1. Cut cauliflower into florets and steam with garlic for 12 minutes until very soft. 2. Drain well and pat dry. 3. Blend with butter, Parmesan, salt and pepper, adding milk until smooth. 4. Top with chives.

The Rainbow Finale: Build Your Own Veggie Wraps

End the week with a wrap night where every color goes in one tortilla. Set out bowls of red pepper, carrot, corn, cucumber, spinach and purple cabbage, plus hummus or cream cheese to hold it together. Each person builds a wrap and counts the colors. Here is the fridge chart idea: list the colors, and each time someone eats one, they draw a check mark. Who in your house will finish first?

You will need: 6 large flour or whole wheat tortillas, 3/4 cup hummus or cream cheese, 1 red pepper, 1 cup shredded carrots, 1 cup corn, 1 cucumber, 2 cups baby spinach, 1 cup shredded purple cabbage, 1 cup shredded chicken or beans (optional).

How to make it: 1. Slice all the vegetables into thin strips. 2. Spread a tortilla with hummus. 3. Line up fillings in color stripes. 4. Roll tightly, tucking in the sides. 5. Slice in half on an angle so the rainbow shows.