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Eat The Rainbow: 35 Colorful Low FODMAP Recipes To Brighten Your Day

"Eat the Rainbow" refers to the diverse array of colorful pigments found in plants, each of which corresponds to specific phytonutrients and health benefits. By consuming a variety of plant-based foods of different colors, you can boost your nutrient intake and promote overall well-being. In addition to their nutritional benefits, the recipes in this collection offer a visually stunning display of vibrant hues and enticing flavors.

Eat-The-Rainbow Slaw

Our Eat-The-Rainbow Slaw combines yellow squash, orange carrot, red pepper, purple cabbage, blueberries and green cabbage and kale. Okay, we know blueberries aren’t as blue as the blue you will see in a real rainbow, but we gave it our best shot AND they add a lovely, slightly sweet, juicy addition. Serve with Poppy Seed Dressing.​

Get the recipe for Eat-The-Rainbow Slaw.

Kale Salad with Roasted Butternut Squash and Pomegranate

Butternut squash roasted with garlic-infused oil and kale help create a bold salad, hearty enough for a main dish. Pomegranate seeds add color, juiciness, and crunch. The mustardy vinaigrette brings it all together.

Get the recipe for Kale Salad with Roasted Butternut Squash and Pomegranate.​

Greens with Kumquats & Pomegranate

This rainbow bright salad should cure you of any notion that salad might be boring. Take in the color and textures and get ready to shop for radicchio, butter lettuce, frisée, kale, kumquats, pomegranate seeds and pumpkin seeds. A Red Wine Vinaigrette is the perfect accompaniments.

Get the recipe for Greens with Kumquats & Pomegranate.

Roasted & Glazed Carrots

Rainbow carrots! The roasting part takes place in the oven set at a high temperature. The glazing happens with the addition of a little sugar, which is optional, but gives the carrots a nice sheen and a little sweetness. Fancy enough for guests, simple enough for a weeknight meal.

Get the recipe for Roasted & Glazed Carrots.​

Rainbow Winter Slaw

Hankering for fresh veggies mid-winter? We first made this recipe in the midst of a cold snap, with minus 30°F (-1°C) and colder with the wind-chill factor. Making this colorful salad was like a burst if sunshine brought inside and piled into a bowl. It is crunchy and super colorful. Talk about eating the rainbow! We’ve got pale green cabbage and dark green kale. Purple/red cabbage, shreds of bright orange carrots and glistening ruby colored pomegranate seeds.

Get the recipe for Rainbow Winter Slaw.​

Vegetable Latkes

If you are looking for classic potato latkes, we’ve got ‘em! These Vegetable Latkes, as you can see in the colorful images, are a little different. Each one is a 50/50 blend of starchy russet potatoes and either (left to right in image) zucchini, carrots or beets.

Get the recipe for Vegetable Latkes.​

Roasted Beet Yogurt Dip With Walnuts

This vivid dip is easy to make and always creates buzz at the buffet table. Roasting brings out the natural sweetness in the beetroot, which also has an earthiness that is unparalleled. Puréed and combined with lemon juice, garlicky olive oil, salt and pepper, it is served on a bed of creamy yogurt and topped with crunchy walnuts and herbaceous fresh parsley. Scoop it up with thinly sliced rounds of baguette.

Get the recipe for Roasted Beet Yogurt Dip With Walnuts.

Grilled Vegetables

Nothing like a platter of grilled veggies! Pick and choose what you like – but we suggest you have a little of everything: squash, peppers, eggplant, yes please!

Get the recipe for Grilled Vegetables.​

Cream of Tomato Soup with Grilled Cheese Croutons

Sure, you could have a grilled cheese sandwich on the side, but there is something fun and special when you have grilled cheese croutons bobbing around in your tomato soup.

Get the recipe for Cream of Tomato Soup with Grilled Cheese Croutons.​

Health Benefits of Red Foods

Red fruits and vegetables contain the carotenoid lycopene, which is a potent scavenger of gene-damaging free radicals. They appear to protect against prostate cancer, as well as heart and lung disease. Choose from beets, cranberries, raspberries, red grapes, red peppers, strawberries, tomatoes and watermelon.

Click here for colorful Vegan Recipes​

Roasted Gnocchi

Have you ever oven-roasted prepared gnocchi? You will never boil them again! This one-pan wonder will blow you away. Juicy roasted tomatoes, fresh arugula and basil, along with gluten-free potato gnocchi are so much more than a sum of the parts.

Get the recipe for Roasted Gnocchi.​

Spicy Smoky Pumpkin Soup

This recipe uses pure canned pumpkin, with your choice if vegetable broth or chicken stock as the base. Begin with scallion greens sautéed in garlic-infused oil; smoked paprika lends smokiness. A little half-and-half provides extra creaminess.

Get the recipe for Spicy Smoky Pumpkin Soup.​

Simmered Collard Greens

There is a reason why simmered collard greens are a classic. Tender greens, flavored with garlic-infused oil and scallions in vegetable broth.

Get the recipe for Simmered Collard Greens.

Carrots & Parsnips with Dijon Butter & Dill

Tender yet crisp earthy root vegetables, roasted to bring out their sweetness, with Dijon mustard for an unexpected tang. The combination of dill and coriander might seem unusual – but it works!

Get the recipe for Carrots & Parsnips with Dijon Butter & Dill.

Loaded Kale Chips

Kale chips are a great snack but can be quite pricey at the store. We show you how to make them at home – and this version is loaded with flavor.

Get the recipe for Kale Chips.​

Health Benefits of Orange & Yellow Foods

Sunny yellow and orange produce contain beta cryptothanxin, a carotenoid, which supports intracellular communication, could help prevent heart disease, and can help with night vision! Choose from bananas, cantaloupe, carrots, clementines, corn, oranges, papaya, pineapple, pumpkin, sweet potatoes, tangerines, yellow peppers, and winter squash, such as butternut and kabocha.

Click for Pumpkin recipes.

Asian Tofu Noodle Papaya Salad

This nutritious salad has so many incredible flavors, colors and textures intermingling: Tofu, papaya, brilliant orange crunchy carrot, tons of rich, deep green from basil, cilantro, mint, arugula and watercress – and noodles!

Get the recipe for Asian Tofu Noodle Papaya Salad.​

Vegan Root Vegetable Soup

Potatoes, parsnips, and carrots puréed make a creamy soup, with no added dairy. It all starts with sautéing scallion greens in garlic-oil. And only 5 minutes of prep and about 35 minutes of simmering.

Get the recipe for Vegan Root Vegetable Soup.

Root Vegetable Tian

Our Root Vegetable Tian combines potatoes and parsnips, beets and sweet potatoes. Sliced thinly, arranged in a baking dish, drizzled with extra-virgin oil, sprinkled with salt, pepper, dried thyme and a little Parmesan (or left out to make the dish vegan), this spectacular side-dish will enhance your weekday roast chicken – or make for a holiday meal or festive get-together.

Get the recipe for Root Vegetable Tian.​

Health Benefits of White & Brown Foods

The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol. Choose from garlic, cauliflower, daikon radish, leeks, mushrooms, onions, and parsnips (eating to your digestive tolerance, of course).

Get recipes with Garlic.

Smoked Trout Nicoise Salad with Purple Potatoes

Sounds fancy, doesn’t it? But the smoked trout is a purchased product, and the rest of the salad is easy to make. It is quickly assembled, after you have made the jammy hard-boiled eggs, boiled the potatoes and beans and made the salad dressing. This colorful composed salad is perfect for a warm weather main dish.

Get the recipe for Smoked Trout Nicoise Salad with Purple Potatoes. .

Kale Quinoa Salad with Blueberries & Feta

This salad has it all going for it. The title says it all: Kale Quinoa Salad with juicy blueberries, tangy feta and toasted pecans. Hearty enough for a main-dish lunch.

Get the recipe for Kale Quinoa Salad with Blueberries & Feta.​

Hazelnut Shortcake with Berries & Caramel

Our Hazelnut Shortcake with Berries & Caramel is one gigantic cookie-like shortcake made with ground hazelnuts. The topping is fresh berries folded together with some of our Salted Caramel Sauce. Serve with softly whipped cream.

Get the recipe for Hazelnut Shortcake with Berries & Caramel.

Light & Crunchy Carolina Slaw

Sometimes you might like a vinegary, light slaw with no mayonnaise or creamy based dressing. This Light & Crunchy Carolina Coleslaw is just that. It is super crunchy and as colorful as a rainbow featuring both green and red cabbages, carrots, green, yellow and red bell peppers with a light dressing of vegetable oil, vinegar, celery seed and a little tarragon, as well as sugar.

Get the recipe for Light & Crunchy Carolina Slaw. ​

Sweet Potato Tacos with Black Beans

Our Low FODMAP Sweet Potato Tacos with Black Beans are a perfect vegetarian dinner packed with flavor, texture and color! Just look at the images. Even meat eaters go crazy for these – and when you drizzle with the Avocado Lime Crema? You’ll be in Tex-Mex heaven. And if you use a vegan yogurt for the crema, they are easily made vegan!

Get the recipe for Sweet Potato Tacos with Black Beans.​

Roasted Kabocha with Crispy Quinoa Crumbs

Our Roasted Pumpkin Quinoa Salad is hearty enough for a main dish at lunch, or add a small amount of roasted meat, chicken, fish or tofu for dinner. The quinoa is protein-packed and easy to cook. Combined with fresh herbs and nuts and fresh, juicy pomegranate seeds, this is a memorable salad. Company worthy.

Get the recipe for Roasted Kabocha with Crispy Quinoa Crumbs. ​

Grilled Corn Salsa

Whole ears of corn, grilled (get them a bit charred), kernels scraped off the cob and combined with cilantro, lime, cherry tomatoes and simple seasoning. You can even add black beans. Get out he corn chips!

Get the recipe for Grilled Corn Salsa.​

Carrot Ginger Soup

​Carrot Ginger Soup. Photo credit: Audrey Inouye and Lauren Renlund.

Creamy, yet not too rich. This lovely soup is balanced with the sweet, earthy flavor of carrots with the spark of ginger.

Get the recipe for Carrot Ginger Soup.​

Mashed Sweet Mashed Sweet Potatoes with Candied Spiced Pecans

Super smooth and satisfying Mashed Sweet Potatoes with Candied Spiced Pecans! The sweetness from the rich orange sweet potatoes, and crunch from candied pecans spiced with ground cinnamon and ginger create the perfect savory, yet sweet, side dish. Great with turkey, but we also enjoy this dish year-round.

Get the recipe for Mashed Sweet Mashed Sweet Potatoes with Candied Spiced Pecans.​

Asian Chicken Salad

Cabbage, bell peppers, carrots, cucumbers and a flavor packed dressing with soy sauce, fish sauce, brown sugar, peanut butter, lime juice and sambal oelek create a hearty salad. Super quick to make when using a rotisserie chicken.

Get the recipe for Asian Chicken Salad.​

Brussels Sprouts Salad

Looking for a salad that’s really different? This Brussels Sprouts Salad with smoked almonds, pomegranates and a simple, tangy vinaigrette fits the bill. The shaved Parmesan cheese is optional. Without it the salad is vegan, your choice.

Get the recipe for Brussels Sprouts Salad.​

Kale, Carrot & Apple Salad

Have you heard that you have to “massage” your kale to make a good kale salad? We have nothing against a hands-on approach, but this recipe offers you an alternative technique that makes prep easier. The slightly bitter kale is balanced by the earthy carrots and sweet apple, dressed with a simple olive oil vinaigrette with a touch of Dijon mustard and maple syrup. This is an economical, simple salad.

Get the recipe for Kale, Carrot & Apple Salad.​

Vegetable, Pasta & Bean Soup

Want a hearty plant-based soup that has tons of fiber and protein? Look no further than this soup with many kinds of vegetables, vegetable broth, pasta, and beans. We have a recipe for the broth, but you can use purchased as well.

Get the recipe for Vegetable, Pasta & Bean Soup.

Roasted Pumpkin Quinoa Salad

This Roasted Pumpkin Quinoa Salad is hearty enough for a main dish at lunch, or add a small amount of roasted meat, chicken, fish or tofu for dinner. Japanese pumpkin, also known as kabocha squash and Kent pumpkin, is combined with high protein quinoa, fresh herbs, nuts and fresh, juicy pomegranate seeds; this is a memorable salad. Company worthy.

Get the recipe for Roasted Pumpkin Quinoa Salad.​

Cantaloupe, Cucumber & Burrata Salad with Mint

Salads don’t have to rely on leafy greens this Cantaloupe, Cucumber and Burrata Salad with Basil & Mint will certainly convince you! Sweet melon, cool crunchy cucumbers, shreds of magenta radicchio, fresh basil and mint and creamy burrata cheese. All drizzled with a light vinaigrette. This is an unexpected and welcomed addition to summer cookouts.

Get the recipe for Cantaloupe, Cucumber & Burrata Salad with Mint.

Health Benefits of Blue & Purple Foods

Blue and purple foods contain powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots. Choose from blueberries, blackberries, purple cabbage and eggplant.

​Click for more Blueberry recipes. ​

Chicken Papaya Salad

Slightly sweet poppy seed dressing goes so well with shredded chicken, greens, cilantro, and fresh, juicy papaya.

Get the recipe for Chicken Papaya Salad.​

Smoked Trout Nicoise

Smoked trout is a specialty purchase but is so versatile. Here it is combined with crisp-cooked green beans, purple potatoes, tomatoes, kale, spinach, olives, radishes, hard boiled eggs dressed with a white wine vinaigrette. Colorful and delicious.

Get the recipe for Smoked Trout Nicoise.​

Health Benefits of Green Foods

Green fruits and veggies contain lutein, which can help prevent cataracts, as well as other antioxidants that inhibit the action of carcinogens (cancer causing compounds). Choose from avocados, broccoli, Brussels sprouts, cabbage, collard greens, kale, green kiwi, peas, spinach, and fresh green herbs like basil, parsley and cilantro.

Click for Spinach recipes.

Mixed Berry Terrine

Our Mixed Berry Terrine is the perfect choice when you want a gorgeous dessert that is light, low calorie, low fat and absolutely packed with fresh fruit flavor. It is based on unflavored gelatin dissolved in just enough liquid to hold all of those strawberries, blueberries and raspberries together. You can make it in a loaf and unmold it, as we did here, or make it even simpler in a clear glass bowl.

Get the recipe forMixed Berry Terrine.​

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