rainbow rice

One thing you might be hearing a lot when you start looking into healthy nutritious food is “eat the rainbow”. What exactly does that mean? That simply means eating a wide variety of vibrant colorful fruits and vegetables in order to get full spectrum of health-promoting nutrients. The key here is variety. If you are new to this, you can start off with a few basic colors such as red, green, and yellow.

The reds

Foods belong to this group are generally high in Vitamin A, C, iron, fiber and potassium. They are powerful anti-oxidants and can prevent inflammation as well as known to contain some cancer fighting and anti-aging properties. Some typical red foods includes: watermelon, strawberry, tomato, red bell pepper, red apple, cranberry, pomegranates, cherry, raspberry, rhubarb, and red grapes.

The greens

I was recommended to give my daughter 1 serving of green vegetables per day according to the typical standard diet for toddler here. To be honest with you, I don’t think it is nearly enough! Leafy greens are so rich of minerals, vitamins and many disease-fighting phytochemicals, which will boost your immune system a great deal and keep many sickness at bay. I never restrict my daughter when she wants to snack on vegetables. She typically gets about 3-4 servings of green vegetables per 24 hours, majority of which is raw. And trust me, her digesting system is functioning at its best thank to those greens she eats. Here are some powerful greens you might want to add to your toddler’s diet: kale, spinach, broccoli, collard, asparagus, green beans, cucumber, okra, bokchoi, avocado, cabbage, artichokes, celery, kiwi, green apple, green grapes, arugula and Brussels Sprouts.

The yellows

I love all fruits and vegetables especially ones that have yellow color. Maybe because they look like sunshine or maybe because they remind me of beautiful tropical lands. Whatever it is, the yellows are my favorites. Typical yellow fruits and veggies are: sweet corn, lemon, yellow kiwi, summer squash, pineapple, sweet potato, turnip, banana, yellow bell pepper, star fruit, potato and many more. If you are looking for nutrients that boost up your immune system, heart functionality, vision and digestion, you definitely should add some yellow fruits and vegetables to your diet.

So how do I feed my toddler “the rainbow”? you asked. Not all of us are blessed with a salad-loving toddler. That means you have to incorporate rainbow fruits and vegetables into their meals differently other than serving them a colorful bowl of salads, which will potentially end up on the floor at the end of their meal. The rainbow rice will be your saving grace. At the first glance, this might contain too many ingredients. But trust me it is one of the easiest and nutritious meals you can whip up for your little ones. It contains all of basic rainbow colors: green, red and yellow. Your toddler will get all his necessary nutrients intake from one bowl, from protein to iron, carbs, vitamins and more. So what are you waiting for? Go make him some rainbow rice. Happy cooking!

Rainbow Rice

Prep Time: 20 minutes

Cook Time: 16 minutes

Yield: 2


  • • 1 cup of cooked brown rice
  • • 100 gram of minced chicken breast
  • • ¼ cup of cooked black beans
  • • ¼ cup of cooked sweet corn
  • • 5 stalks of green asparagus, chopped
  • • 2 bell peppers
  • • 1 tbsp. of minced garlic
  • • 1 tbsp. of coconut oil


  1. Preheat oven to 190 degree C. Line aluminum sheet on a baking tray and spray with nonstick spray.
  2. Chop the top of the bell peppers off. Cut the core from the inside of the peppers and remove all seeds. If your peppers cannot stand upright you can also cut away a very thin slice from their bottoms. Bake the peppers for 30 minutes. In the mean time, prepare other stuff (step 3 and 4)
  3. Cook asparagus in boiling water for 2 minutes and run it under cold water. Do not overcook as it will taste bitter and it will be mushy.
  4. In a frying pan, sauté garlic in coconut oil on medium heat until golden brown and add chicken. Keep stirring until the chicken is cooked through. Add rice and keep stirring for 5 minutes. Take the pan off the heat and add the rest of the ingredients and stir thoroughly until everything is evenly distributed.
  5. Fill up the baked peppers with the stir-fried rice from step 4. Bake for 15 minutes more. Serve with tomato sauce or just as it is.

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