From The Nutritionist

Global Nutrition Team
Authors:
Global Nutrition Team

4 Ways to get Creative with Color


House of Veggies Ever hear the phrase – “It needs more color”? Think about your favorite painting, festive parade costumes and floats, or a beautiful flower arrangement - color makes everything more fun and memorable! And food is no exception. Food presentation is a real thing – it can turn a mundane eating experience into a mosaic that engages almost all of our senses. There is a reason why ice cream flavors like “Superman” “party cake” or “cotton candy swirl” are so popular at ice cream shops – the allure of color draws in children – however, nutritious options that burst with color can make eating fun for people of all ages. Fruits and veggies provide A LOT of the color on our plate, and you can create a rainbow at your next meal or snack many ways. The sky’s the limit!


A "Toast" to Breakfast!

The morning routine can be drab in color, think oatmeal, bread, or cold cereal, but adding fruit, veggies and lean proteins, can add a burst of brightness AND nutrients to fuel your day. Looking for inspiration or something different? Check out these creative, delicious toast recipes. Bright yellow, green and red bring color and nutrition to start your day.


Give Grains a Natural Color Boost

When we think of colorful foods, fruits and vegetables piled high in the produce section of the grocery store typically come to mind. The colors of fruits and vegetables indicate the variety of vitamins and minerals the plants provide, which is why people are often told to eat the rainbow. But did you know that fruits & veggies can be used in other ways to add color to foods naturally? If you are looking for inspiration, search the web for recipes to make pink pancakes that use beet puree, purple muffins that use purple sweet potatoes and many more. Tri-color pasta sources tomato, spinach and carrots to change the hue of noodles as do many veggie/potato chips, but most do not contribute much in the way of veggie servings. To get the nutritional benefits of fruits and veggies, add colorful veggies to your summertime cold salad! For example, tri-color quinoa displays a unique combination of red, black and white quinoa – add orange, red and green sweet pepper to add a color burst to this Quinoa & Rice Pilaf recipe.


Get to Crispin’

You can use a spiralizer or mandolin slicer to make colorful oven-baked chips sourced from sweet potatoes, beets, and parsnips. Lightly season with sea salt and olive oil. Don’t forget kale chips, too!


Try A Colorful Version of Your Favorite Snack

Goldfish Trail Mix Pepperidge Farm® offers a wide array of Goldfish® crackers packed with innovative flavors, kids (and parents) love and offers traditional, Baked with Whole Grain and also Made with Organic wheat options. Moms want to feel good about the snack they supply to their troops, and Pepperidge Farm® Goldfish® Baked with Whole Grain Colors answers the call. Each serving provides 12g of whole grain and includes natural colors sourced from plants (beet and watermelon juice to name a few). Goldfish® crackers make the perfect base for homemade trail mix. Pair with dried fruit, nuts, whole grain cereal, and a little dark chocolate. Before your next hike or outing, get creative and make your own colorful trail mix.


Color your plate, your way!

Global Nutrition Team




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En Papillote Technique

1. Prepare the parchment paper
Get a large piece of parchment paper, approximately 2.5 times as large as a single portion of food. Cut the paper into a heart shape, lightly brushing one side with oil. This creates a slight barrier to water, preventing the paper from becoming soaked too quickly. Another option, though not as attractive, is to use tin foil instead of parchment paper.

2. Select the ingredients
This is a very quick-cooking approach, so it works best with tender proteins such as fish and shellfish. The accompanying ingredients, like julienned vegetables (matchstick size), must be small enough to cook at the same rate as the fish. In some cases the vegetables can be blanched, or quickly cooked in boiling water, to ensure proper doneness. Fresh herbs will go a long way in providing flavor.

3. Assemble the packet
Lay the oiled, heart-shaped paper on a baking tray, oiled side up. Season your vegetables with salt, pepper, extra virgin olive oil, and half of the herbs. Toss them around for an even coat. Place enough for one portion on half of the paper. Bunch them up to create a bed for your fish, leaving about two inches between the food and the edge of the paper. Place the seasoned fish on the vegetables and sprinkle the remaining herbs. Add a splash of the liquid on top of the fish, just enough to add moisture.

4. Seal the packet
To seal, fold the heart over to enclose the fish and vegetables (so it resembles a teardrop). Starting at the top of the heart, fold about 1/4" of the edge toward the center. Fold over again to create a seal. Continue along the length of the parchment, folding each section twice. When you get to the point of the heart, twist and fold to finish the seal.

5. Bake your dinner
Bake the packet in a 425°F oven for 10-14 minutes, depending on the size of the fish. The packet will puff and brown while in the oven and as the steam builds. When cooked, remove from the oven and carefully place the packet on a plate. With a knife or scissors cut an "X" on the top and fold back the edges for a dramatic presentation and a delicious, healthy meal.

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Spicy Flounder and Clams with Summer Vegetables

Prep Time: Less than 20 minutes
Cooking Time: 10-14 minutes
Yield: 2 servings

Ingredients:

  • 1/3 cup carrots, finely cut julienne
  • 1/3 cup sugar snap peas, cross cut thinly
  • 1/3 cup zucchini, yellow, finely cut julienne
  • 6 each cherry tomatoes, cut in half
  • 1 Tbsp. shallot, minced
  • 1 clove garlic, minced
  • 1 Tbsp. extra virgin olive oil
  • 2 tsp. parsley, fresh, minced
  • Dash salt
  • Dash black pepper
  • 6 oz. fillet, flounder (2 fillets, 3oz. each)
  • 2 Tbsp. Low Sodium Spicy Hot V8® 100% Vegetable juice
  • 3/4 lb. clams, in the shell

Instructions:

  1. Preheat the oven to 425°F.
  2. Combine the carrots, sugar snap peas, zucchini, cherry tomatoes, shallot, garlic, extra virgin olive oil, half of the parsley, salt and pepper in a bowl. Toss well to combine.
  3. Lightly oil two large heart shaped pieces of parchment paper.
  4. With the parchment paper on a sheet tray, place half of the vegetable mixture in the center of one half of each heart leaving about a 2" border.
  5. Lightly season each fillet with salt and pepper. Fold or roll the fillet to create a uniform thickness and place on top of the vegetables.
  6. Top the fish with the remaining herbs and the Low Sodium Spicy Hot V8® 100% Vegetable juice.
  7. Place half of the clams around each portion of vegetables and fish.
  8. Fold the heart over to enclose the fish and vegetables so that it resembles a teardrop.
  9. Starting at the top of the heart, fold about 1/4" of the edge towards the center. Fold over again to create a seal.
  10. Continue with this method along the length of the parchment packet folding each section twice to make an attractive edge.
  11. When you get to the point of the heart twist and fold to finish the seal.
  12. Bake the packets for 10-14 minutes (depending on the thickness of the fish).
  13. Remove from the oven and serve by cutting an "X" in the top and folding back the edges.

Nutrition Information (per serving):

Calories 180, Total Fat 9g, Saturated Fat 1g, Monounsaturated Fat 5g, Polyunsaturated Fat 1g, Cholesterol 50mg, Sodium 450mg, Carbohydrate 10g, Fiber 2g, Sugar 4g, Protein 16g.