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.
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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.”
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