A Rainbow On Your Plate

*Image from BBC Good Food website

Scientists suggest that colours have a significant impact on how appealing or unappealing a food is to you. Just seeing food causes all sorts of reactions in your body. Summer brings with it fresh fruits and vegetables that are a delight to devour during the intense heat, and they come with the added benefit of being healthy for your body.

Different colours have different health benefits according to scientific research.

  • Red is an appetite-stimulating colour. People find red-coloured foods to be the most appealing. Red fruits and vegetables, such as tomatoes, strawberries and red beans, are packed with vitamin C, vitamin A, potassium and antioxidants.

  • The colour yellow/orange has also been found to stimulate your appetite because yellow is associated with happiness. Your brain actually secretes more serotonin, a feel-good hormone, when you see yellow, and elicits feelings of warmth and comfort. Yellow/orange fruits and vegetables, including carrots, peaches, squash and pineapple, are also loaded with vitamin C, vitamin A and potassium. They can also boost the immune system and enhance vision.

  • Mushrooms, bananas, onions and other pale fruits and vegetables are good for the heart and help to control cholesterol levels.

  • Green means lots of heart-protective potassium and vitamin K, which aids the blood clotting process. Green fruits and veggies also help to maintain vision health and strong bones and teeth. Dark green, leafy vegetables have the highest concentration of antioxidants and fiber.

  • Blue/purple fruits and vegetables, including such favourites as cranberries, purple grapes, raisins and eggplant, boost urinary tract health and memory function and promote healthy ageing.

There are so many varieties of vegetables and fruits on our markets in spring and summer. Serve a rainbow on the plate to surprise your loved ones or your Clients. We suggest turkey, strawberry and avocado salad from the BBC Good Food Collection - vibrant summer salad for a quick midweek meal. With turkey, strawberry, avocado and spinach, it is colourful, healthy and full of nutrients!


400g turkey breast mini fillets

2 lemons, 1 zested and juiced, 1 sliced

3 garlic cloves, crushed

1 tbsp maple syrup

2 tsp olive oil

½ tsp poppy seeds

160g baby spinach

1 avocado, peeled, stoned and sliced

200g strawberries, hulled and cut into quarters

10g basil, torn


  • STEP 1

Put the turkey fillets between two sheets of baking parchment and bash to a 1cm thickness using a rolling pin. Tip the turkey, lemon slices, garlic and 1 tsp salt into a large, deep pan. Cover with water so the turkey is submerged, then bring to the boil over a medium heat. Reduce the heat to low-medium, cover and cook for 10 mins, or until the turkey is cooked through and the juices run clear. Transfer to a plate using a slotted spoon, cover loosely with foil and leave to cool slightly.

  • STEP 2

Whisk the lemon zest and juice with the maple syrup. Slowly whisk in the oil, then the poppy seeds. Season.

  • STEP 3

Shred the turkey using two forks. Divide the spinach, avocado, strawberries and basil between plates and top with the turkey. Drizzle with the dressing to taste, then serve and enjoy on a sunny day!