Blog
Halle Brown
May 1, 2025
Did you know that color in your food appeals to both your taste buds and your gut health? And let's be honest — who can resist a vibrant, eye-catching meal? While eating the rainbow in every meal is a fun and healthy option, it’s especially easy with grain bowls.
These grain bowls have a beautiful aesthetic, are flavorful, and filled with nutrients. Each hue in your bowl represents different nutrients, antioxidants, and vitamins, contributing to your overall well-being.
Let’s discuss everything you need to know about grain bowls — from the science of colors and their benefits to how you can easily create a nutrient-packed bowl.
Color is an important nutritional factor in food intake, and it all comes down to science. The colors of fruits and vegetables are a result of the reaction of the natural compounds called phytonutrients, each with its own set of health benefits:
Rich in lycopene and anthocyanins, red foods help in
Add to your bowl: Beets, cherry tomatoes, red cabbage
Packed with beta-carotene and vitamin C, these colors are essential for:
Add to your bowl: Sweet potatoes, carrots, corn
Nutrients like chlorophyll, folate, and magnesium are key for:
Add to your bowl: Kale, broccoli, spinach
Rich in anthocyanins and flavonoids, blue and purple foods support:
Add to your bowl: Blueberries, eggplants, purple cabbage
Now that you know why colors matter, let’s take a look at how you can bring them together — starting with the versatile, nutrient-packed grain bowl.
Grain bowls are much more than just a trendy food choice. They are the perfect base for a colorful and nourishing meal. Here’s why:
Grains are where your bowl gets its start and each has its own distinct texture and flavor profile.
Building a grain bowl is all about layering macronutrients (macros) and micronutrients (micros) in a single bowl in the correct proportions. Aim to balance your macros (carbs, proteins, fats) and micros (vitamins and minerals) in every layer.
How to build layers:
Grain bowls offer a balanced combination of energy-boosting ingredients that keep you full and satisfied, making them perfect for busy days when you need a meal that fuels both your body and mind.
Gut health is closely linked with mental well-being, and the colorful foods you choose for your grain bowls can support both your digestion and mood. Here's how:
Polyphenols are found in berries or other deeply pigmented foods. They have been shown to positively impact brain health, reducing symptoms of depression and anxiety while enhancing cognitive performance. Research suggests that polyphenols can improve psychological well-being.
The fiber in colorful fruits and veggies acts as a prebiotic, feeding the beneficial bacteria in your gut and improving digestion. A healthy gut microbiome is essential for both physical and mental health. The more colorful veggies you include, the more diverse your microbiome becomes, supporting overall gut health.
Visually pleasing meals have a powerful psychological effect. A bright, colorful meal isn’t just a treat for your body but also satisfies your mind. These inviting hues of a well-balanced, color-rich bowl lead to psychological satisfaction. It can influence appetite, food choices, and overall enjoyment of the dining experience. It's a win-win!
While the colors in your grain bowl are appealing to your senses, they also help optimize nutrient absorption. Pairing certain ingredients together can enhance your body’s ability to absorb key nutrients.
Carrots, tomatoes, and other red or orange veggies are rich in fat-soluble vitamins like A, D, E, and K. When paired with healthy fats from avocado or olive oil, these vitamins are absorbed more efficiently by your body.
Leafy greens like kale and spinach are rich in iron. To maximize absorption, pair them with foods high in vitamin C, like citrus or bell peppers. Adding a squeeze of lemon to your grain bowl can help to increase iron uptake.
Fiber-rich veggies combined with fermented foods (such as kimchi or sauerkraut) create a dynamic duo that supports digestion and promotes a healthy gut microbiome. Together, they work to improve nutrient uptake and overall gut health.
The key to a healthy dining experience is to combine colors and nutrients carefully in your grain bowl. It adds an extra level to the flavor profile along with gut functioning.
Building a perfect rainbow grain bowl can be tricky, especially when you’re trying to balance colors and nutrients. Here are some common mistakes and how to fix them:
Problem: While a monochrome bowl can be visually striking, focusing too much on just one color can lead to nutrient imbalance.
Solution: Aim for a variety of at least two to three colors in your bowl. The more color variety means better nutrient coverage and a more visually appealing dish.
Problem: It’s tempting to load up on toppings. But without a strong base, your grain bowl can become too complex and may not be as enjoyable.
Solution: Start with a base like organic black rice or quinoa, and add balanced toppings. This way, the toppings complement the base rather than overwhelming it.
Problem: True, sauces add flavor, and some can also help with nutrient absorption, since they are rich in vitamin C. Skipping them means missing out on absorbing those healthy fats!
Solution: Always opt for a healthy sauce or dressing like avocado green goddess or red wine vinaigrette. These add flavor and ensure that your body absorbs more of the beneficial nutrients in your bowl.
At Forage Kitchen, we truly believe in the power of color. Our approach to grain bowls focuses on using fresh, seasonal ingredients that look visually stunning and also nourish the body and mind.
We source local, sustainable produce to ensure that every bowl is packed with vitamins, minerals, and antioxidants. We’re proud to support the community and bring only the freshest ingredients to your plate. From our lineup of tasty bowls, pick your favorite one:
A mixture of tabbouleh (organic quinoa), arugula, tomato, cucumber, mint, lemon, bell pepper, and red onion, topped with golden raisins, feta cheese, hummus, cilantro, and crispy pita chips, all drizzled with tzatziki dressing.
A nourishing combination of organic black rice, rosemary lentils, roasted sweet potatoes, poblano cabbage slaw, green onion, guacamole and avocado green goddess dressing.
At Forage Kitchen, you can also make your own bowl by choosing from a variety of grains, greens, proteins, toppings, and sauces, and add a dressing of your choice for a twist.
Get creative and make your rainbow bowl just the way you want to have it!
Eating the rainbow is more than just a passing trend; it’s a science-backed, health-boosting lifestyle choice. Each color in your bowl offers a unique set of benefits, from supporting your gut to enhancing mental clarity.
Next time you’re building a grain bowl or ordering one, remember to prioritize a mix of a variety of colorful ingredients to ensure you’re getting a well-rounded, balanced meal. Eating a rainbow of foods is one easy way to take care of yourself and enjoy every bite.
Visit Forage Kitchen today to explore vibrant, nutrition-packed grain bowls, or order online for a colorful, health-boosting meal delivered right to your door.
