Colours of Summer Fruit Plate

My child is very into colour theory this year. With art being his favourite subject, we’ve also added the science of mixing colours and light refraction into many a discussion. A topic we keep coming back to, as you may guess, is rainbows. 

Rainbows also apply to many theories of healthy eating. While fresh fruits and vegetables are generally associated with antioxidant and anti-inflammatory properties, different colours can also have different benefits. According to Healthline, colours have the following unique health benefits:

• Reds: potential to reduce sun damage; dark reds may also increase oxygen uptake
• Oranges/Yellows: support eye health
• Greens: cruciferous greens are known to help prevent heart disease and cancer
• Blues: guard against neurological issues and type II diabetes
• Purples: supportive of healthy brains
• Whites/Browns: lower risks associated with colon cancer and other cancers

Whether it’s in a salad, snack plate, or something more fun, combining the benefits of a variety of fresh fruit or vegetables is an undeniably great way to feed your family. I always recommend choosing your variety based on what is seasonally available in your area, rather than a set list of ingredients. 

For this fun plate, I decided to pack even more nutrition into one package. In addition to the benefits of healthy fruit snacks, I’ve also included protein and probiotics through cottage cheese and omega 3 fatty acids, along with a sprinkling of chia seeds. Just make sure you check your cottage cheese label, as not all will include probiotics (I used Good Culture brand for this plate).

Ingredients

• 1 red apple (I used Cosmic Crisp)
• 1 peach (skin off if you’ve got a picky kid)
• 1 golden kiwi
• 1 pear (I used Bartlett)
• 2 handfuls of blueberries
• 2 handfuls of sweet red cherries, pitted
• 2 c probiotic cottage cheese
• 1 Tbsp chia seeds

Vary your rainbow with more colours by including grapes, banana, watermelon, dragon fruit, nectarines, or pineapple.

Recipe

1. Wash, assemble, and thinly slice your fruit.
2. Remove pits or skins as needed for safety and per your kiddo’s preference.
3. Lay out sliced fruit according to rainbow colours.
4. Add cottage cheese in 2 dippable “clouds.”
5. Sprinkle chia seeds like rain drops across your food mural.

Variation: Build a series of smaller plates so each child has a personal snack experience.

Eat and enjoy!