Cooking by Color


Below is a comprehensive list of foods, by color.

Cooking by color can be used for a variety of reasons:
  1. nutrition:  different colors inherently have different nutrition (micro nutrients and phytonutrients).
  2. texture:  different colors inherently have different textures (cellulose/fiber, watery, crunchy, soft)
  3. cosmetics:   pleasing to the eye. Make the plate POP with color. Tantalize the visual senses with all one color scheme, or a variety to get that confetti look.
  4. Re-inventing leftovers:
    • if your leftover is red-color based, then add a green color
    • if your leftovers are white, then add chunky pieces of red, or green, or black. …or all of these colors.

RED, pink, purple

  • Tomatoes
  • Red cabbage
  • Eggplant
  • Red Peppers
  • Red onion
  • Chard stems (red)
  • Purple Kale
  • Beets
  • Radicchio
  • Red Leaf Lettuce
  • Red beans
  • Red Quinoa
  • Red Lentils
  • Dulse (seaweed)
  • Olives

Yellow, orange

  • Bell peppers (yellow, orange)
  • Potatoes (yams, sweet potatoes)
  • Squash (Butternut, winter squash, pumpkin)
  • Carrots
  • Lentils (yellow, orange)
  • Corn / polenta
  • Red Palm Oil
  • Yellow Miso
  • Fruit (pears, lemons, oranges, grapefruit, etc)

Green

  • Leafy greens (spinach, arugula, kale, chard, collards, bok choy leaves, napa cabbage leaves, etc)
  • Parsley, cilantro, fresh herbs
  • Lettuce
  • Green beans
  • Green peppers
  • Green onions /scallions (stalk)
  • Celery
  • Tomatios
  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Avocado
  • Chives
  • Peas
  • Fennel stalks
  • Artichokes
  • Lentils
  • Sprouts
  • Olives
  • Limes

White, tan 

  • Onions
  • Shallots
  • Jicama
  • Turnips
  • Rutabagas
  • Kohlrabi
  • Radish
  • Celery root
  • Jersualeum artichokes
  • Burdock
  • Fennel bulb
  • Cabbage (green and Napa)
  • Bok choy bulb
  • Endive
  • Green onions /scallions (bulb)
  • Bitter melon
  • Cucumbers (peeled)
  • Carrots (white)
  • Leeks (leaves)
  • Cauliflower
  • Zucchini (peeled)
  • Hearts of Palm
  • Chestnuts
  • Grains (rice, quinoa, millet, amaranth, buckwheat, teff, etc)
  • Beans (chickpeas/garbanzo, aduki, pinto, lentils, etc)
  • Coconut
  • Seeds (sesame, chia, etc)
  • Nuts (almonds, pecans, etc)
  • Broth (bone broth, veggie broth)

  • Hummus
  • Sour Cream
  • Yogurt
  • Miso
  • Milk (cow, nuts, soy, etc)

Black

  • Black sesame seeds
  • Black mustard seeds
  • Black beans
  • Black olives (but, I recommend avoiding these due to the chemicals used to make them)
  • Seaweed
  • Sauces (soy, oyster, black bean, etc)
  • Chocolate (Dutch-process will provide a very dark brown/black color)

Clear

  • Aloe vera juice
  • Lemon juice
  • Lime juice
  • Coconut juice
  • Broth
  • Oils