Guidelines
Build Vibrant, Balanced Plates — No Recipes Required
Think of each plate as an artist's palette
Use color, plant types, flavor, and texture as your building blocks
Color is your first cue for balance and vitality.
- • Each color carries unique phytonutrients and antioxidants
- • Aim for 5+ colors each day: green, red/orange, yellow, white, purple/black
- • If a color is missing from your plate, add it
Prompt:
What color is missing from my plate right now?
Each plant structure offers different nutrients, textures, and sensory experiences.
- • Roots – carrots, radishes, beets
- • Leaves – kale, collards, amaranth
- • Stems – celery, asparagus
- • Vine/Buds/Fruit – tomatoes, peas, beans
- • Sea Vegetables – nori, wakame
- • Fungi – mushrooms (shiitake, oyster, lion's mane) for umami and adaptogens
Prompt:
Do I have a root, a leaf, a vine fruit, something from the sea, and a mushroom?
Flavor holds nutrients and cultural meaning.
- • Celebrate the natural taste of well-grown produce
- • Add herbs, spices, and mineral-rich salts
- • Use oils and traditional fats sparingly and layer for added benefits
- • Brighten with fermented or cultured toppings (for probiotics + tang)
- • Include edible flowers for aroma, beauty, and subtle flavor (e.g., nasturtiums, violets, calendula)
Prompt:
What flavor note or floral accent could elevate this dish?
Texture adds sensory joy and signals freshness.
- • Nuts and seeds
- • Seaweeds
- • Lightly stir-fried or raw vegetables
Tip:
Aim for at least one crisp or crunchy element.
Cook just enough to make food digestible while keeping nutrients and vibrance.
- • Quick stir-fry, light steaming, or flash blanching
- • Avoid overcooking, which dulls color, flavor, and nutrients
Motto:
Think al dente, not mushy.
Starches, beans, and oils are welcome!
- • Choose high-quality, minimally processed versions
- • These are supporting players, not the centerpiece
Small accents can transform the whole dish.
- • Mineral-rich seasonings: land/sea salts, herbs, spices
- • Acid & fermentation: citrus, vinegar, fermented vegetables, cultured foods
Bonus:
They spark flavor, aid digestion, and nourish your microbiome.
Ready to learn more?
Start building vibrant, nourishing plates using this framework. Trust your senses, explore flavors, and discover the joy of intuitive cooking.
Perfect for hanging on the fridge or keeping in your kitchen journal