Throw some colour and variety at the weeknight dinner or Sunday lunch. Try this meal!

We never really know which nutrients our bodies need or which we are really eating every single day.

Most of us want to eat food, like pasta or soup, not focused on the total vitamin K we are getting.

Colour and variety in food are important because they often indicate the presence of specific nutrients. Different colours in fruits and vegetables are usually indicative of different types of phytonutrients, which are natural compounds that provide a range of health benefits.

For example, orange and yellow vegetables, such as carrots and sweet potatoes, are typically rich in beta-carotene, our bodies convert this into vitamin A. Vitamin A is important for maintaining healthy eyesight and a strong immune system amongst other amazing things.

Green cruciferous vegetables like spinach, kale, and broccoli are rich in vitamins A, C, and K, as well as iron, calcium, and folate. Red fruits and vegetables such as tomatoes, strawberries, and watermelon, contain lycopene, which is an antioxidant that can help protect against certain