Eating a rainbow: Power Smoothie and Popsicles.


Do you know what this stands for???

Think back to a science class you might have had…

Or, try to picture Dorothy singing in the Wizard of OZ…

Any idea yet???

It stands for the colors of the rainbow: Red, Orange, Yellow, Green, Blue, Indigo, and Violet, and it’s the theme {Eat Right with Color} for this year’s National Nutrition Month which is taking place the entire month of March.

I really like this year’s theme, because it incorporates two of my favorite eating philosophies:

  • Eat a wide variety of foods
  • Load your diet up with fruits and veggies {and other healthy colorful foods!}

So, are you eating a rainbow every day?

If not, here’s a  power smoothie/popsicle recipe to get you started…

Rainbow Power Smoothie and Popsicles

  • 1/2 cup RED strawberries
  • 1 whole ORANGE plus 1 cup ORANGE juice
  • 1/2 of a YELLOW banana
  • 1/2 of a GREEN avocado
  • 1/2 cup BLUE/INDIGO/VIOLET blueberries {Just imagine if they were called indigoberries or violetberries…sounds kind of exotic, doesn’t it?}
  • 1 scoop protein powder {I used egg white powder, but you can also use whey powder, rice powder,hemp powder…}
  • 2 Tablespoons ground flax meal

Put all the ingredients in a blender and BLEND until smooth.  This makes about 2 1/2 cups of smoothie which serves 2.  OR, you can drink 1 serving and make popsicles out of the rest.  I used my ZOKU popsicle maker to make 3 popsicles {in 8 minutes!}.  If you don’t have a ZOKU, simply use regular popsicle molds or do it the old fashioned way with paper cups and tongue depressors.  How easy is that?

So, what do you get from the power smoothie and popsicles {besides great taste}?

  • Phytonutrients:  These are compounds found in fruits, veggies, grains, legumes, nuts and teas that are being studied for their potential role in helping to prevent stroke, heart disease, certain cancers, and age-related macular degeneration.  I’ll write more about these different phytonutrients next week, but for now, just know that it’s important to get a wide VARIETY of phytonutrients in the diet, and eating a rainbow will help you achieve this.
  • Fiber:  One serving of this power smoothie provides about 7 grams of fiber to help keep you feeling full and keep things running SMOOTHLY {no pun intended!} in the GI tract.
  • Protein {12 grams per serving} and healthy fats {monounsaturated fats from avocado and omega-3 fatty acids from the flax meal} to help keep you feeling full and to help stabilize blood sugars.

Enjoy!  And check back here next week for more ROYGBIV eating ideas…

Do you eat a rainbow every day?  What are some of your favorite colored fruits and veggies?  OK, fess up…Do you ever find yourself absentmindedly singing “Somewhere Over The Rainbow”???

I would LOVE to hear from you!  Please click here to leave a comment, ask a nutrition question, or leave a suggestion for The Spicy RD.  Or, if you enjoyed the post, please share it below!


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  1. love the roygbiv smoothie. I am a little unsure whether i buy into Nat Nutrition Month theme only b/c I feel that’s how we should always eat and it all gets a little gimmicky. Having said that I love your take on this versus everyone just pointing out what produce is what color. And if it ever gets warm in nyc again I’ll have to consider that popsicle maker.

    • The Spicy RD says:

      Absolutely agree with you that we should always be eating with color, and not just emphasizing it once a year. I guess having a theme can help provide ideas for blog posts, although you always seem to come up with great topics! Glad you liked the take on the smoothie. I’ve no doubt it will warm up in NYC before next October, but if you’re out here for FNCE then, I’d be happy to whip up some gourmet popsicles to share with you!


  1. […] flax/avocado}.  Here are just a few recipes for you to try: Simple Strawberry Smoothie and Rainbow Power Smoothie and Mango Millet […]

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