Color Your Plate! Quick and Colorful Orzo & Shrimp Salad

by Hollyann E. Jenkins

For me, meals have to have color! When I was a kid, my mama, who is extraordinarily detail-oriented, would always say that each meal had to incorporate multiple colors to make it appealing to the eyes. Little did she know (or maybe she did; she's pretty wise) that eating a variety of colors is beneficial for the body. By incorporating various naturally-occurring colors of food on your plate, you will eat a broader range of phytonutrients. Phytonutrients are the compounds that give fruits and vegetables their natural color. Research shows that they help boost plant immunity and promote better health in people.

Check out the list below to learn more about health benefits by color.

Red fruits and veggies (strawberries, tomatoes, red peppers, red onions, cranberries, etc.) contain carotenoid lycopene and may help to prevent prostate cancer and heart and lung disease.

Orange/Yellow fruits and veggies (sweet potatoes, yellow peppers, bananas, peaches, carrots, pineapple, etc.) contain beta cryptothanxin which may protect against heart disease.

Green fruits and veggies (asparagus, artichokes, kiwi, kale, broccoli, avocado, etc.) contain sulforaphane, isothiocyanates, and indoles, which combat carcinogens linked to cancers.

Blue/Purple fruits and veggies (blueberries, figs, purple cabbage, raisins, eggplant, etc.) contain anthocyanins that may reduce blood clots and slow cellular aging rates.

White/Brown fruits and veggies (cauliflower, mushrooms, onions, etc.) contain flavonoids, which may protect against inflammation. Onions have allicin and may help to prevent tumors.

Source: McManus, K. (2019). “Phytonutrients: Paint Your Plate With the Colors of the Rainbow.” Harvard Health Publishing. https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501

Helpful Tip

For the next week, take a mental note of your food intake. Which fresh (or frozen) vegetables and fruits are you consuming? Are you incorporating a mix of each of the color groups? If you find that you are lacking one of the hues, try incorporating it into your diet.

Another way to ensure you are eating a variety of colors is to find recipes that check all the color boxes already. This fun and tasty dish only took 10 minutes to prepare (seriously) and incorporates a variety of colorful veggies: yellow bell pepper, sun-dried tomatoes, spinach, green onions, artichoke hearts, and red onion. Plus, it's so SPECTACULARLY pretty that even my mama would approve!

Quick and Colorful Orzo & Shrimp Salad

Ingredients

• 1 cup salad shrimp, thawed and cooked

• 1 cup orzo, dry

• 1 yellow bell pepper, diced

• 1 red onion, diced

• 2 green onions, diced

• 1/2 cup artichoke hearts, diced

• 1/4 cup sun-dried tomatoes, diced

• 1/4 cup parsley, minced

• Handful of fresh baby spinach, minced

• 1/4 cup olive oil

• 1 lemon, juiced

• 2 cloves garlic, minced

• 1/2 teaspoon sea salt

• 1/4 teaspoon black pepper

Directions

1. In a large pot of water, boil, cook, and drain the orzo according to package directions (around 10 minutes).

2. Dice vegetables: bell pepper, red onion, green onions, artichoke hearts, sun-dried tomatoes.

3. Mince parsley and spinach.

4. In a small bowl, add olive oil, lemon juice, garlic, sea salt, and black pepper to create the dressing.

5. Add veggies and shrimp to the orzo, then mix in the dressing. Toss until all ingredients are covered with dressing.

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