Special occasions seem to call for brightly colored foods. Birthday cakes show swirls of colored icing. Holiday cookies and Easter eggs are adorned in different hues. Even St. Patrick’s Day beer traditionally can take on a green tint.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
It’s fun to experiment with turning your favorite foods different colors, but you don’t necessarily need food coloring or dyes to do it, says dietitian Laura Jeffers, MEd, RD, LD.
“There are more natural ways than to reach for that fake bottled coloring in your baking cupboard,” she says.
When you use more natural options, you’ll find more benefits than just fun-colored food, Jeffers says.
“You can color foods and actually enhance nutrition at the same time using foods that are naturally colored — such as dark green vegetables or fruit,” Jeffers says.
Many foods already have rich pigments that easily blend right into your favorite recipes.
For example, to make green, pink or purple smoothies just adjust your use of greens (like kale or spinach) and berries (like strawberries, blueberries, raspberries). The more you add, the more colorful and healthier they get!
Here, Jeffers explores nine more healthier, more colorful ideas:
Keep both flavor and color in mind. Natural coloring made from foods tends to be less vivid than artificial color additives, Jeffers notes. So it can be harder to control the color and consistency. Also, using food-based color can introduce other flavors. But this can work well if the flavor enhances the food.
“Remember, the more vivid the color, the more likely it is that the taste is also affected,” she says. “It’s a good idea to experiment — and a lot of fun, too. You can even have your kids take part as a fun family activity.”
Be sure to check the labels of common foods like canned tuna, bread, hot dogs and chocolate
If you don’t have time to DIY, opt for lean cuts of low-sodium deli meat fresh from the counter
Anyone can call themselves a nutritionist, but dietitians have specialized training
Forgo the fat, opt for flavor with this savory soup
These nuts are packed with healthy monounsaturated fat, protein and calcium
10 delicious dishes with 10+ grams of fiber per serving
Try this slightly sweet vegetable to get more disease-fighting vitamin C and filling fiber
Coffee won’t cure a hangover and you definitely shouldn’t mix your cocktail with an energy drink
Focus on the philosophy — replenishing and respecting your skin — not necessarily the steps
This social media sleep hack with tart cherry juice and magnesium could be worth a try