11 Anthocyanin-Rich Recipes to Give Your Body a Boost

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You’ve likely heard the phrase ‘eat the rainbow,’ but have you ever thought about why certain foods feature particularly beautiful hues? We’ve got anthocyanins to thank for the vibrant colors in purple, blue and deep red foods – and their benefits go far beyond their exterior beauty. 

Anthocyanins are natural pigments known as flavonoids that are present in fruits, vegetables and other plant-derived foods like beans and black rice. The more color in the food, the higher the level of anthocyanins, according to WebMD.

Anthocyanin-rich foods offer a host of health benefits that include cognitive function, cancer prevention, cardiovascular health and skin health. They’re also known as potent antioxidants that can fight chronic inflammation.

One of the easiest ways to add anthocyanins into your diet is to increase your intake of purple and blue hued foods. Here’s a short list of purple foods:

• purple carrots
• blackberries
• blueberries
• beets
• cherries
• eggplant
• purple onion
• purple cabbage
• blood oranges
• kidney beans
• red and purple grapes
• purple yams
• black rice
• plums

The following recipes provide delicious opportunities to give your brain and your body a major nutritional boost thanks to anthocyanins.

This is happy, healthy nourishment!

1. Roasted Beets with Berries and Goat Cheese

Whether you’re hosting an event, looking for an easy weeknight side dish or crave something new and different, this sweet and savory roasted beets with berries recipe is “jam” packed with a plethora of health benefits. Our take? There’s no better option for roasting beets than this easy, plant-forward recipe.

2. Purple Goddess Power Bowl

If ever there were a recipe to look for for major health benefits, this nourishing Purple Goddess Power Bowl is it. Anthocyanin-rich purple vegetables and fruits include beets, cherries, blackberries, blueberries and purple cabbage paired with good-for-you organic greens and heart-healthy quinoa. The perfect way to get your purple food fix!

3. Summer Berry Salad

This gorgeous summer berry salad is full of heart-healthy fiber and a major dose of antioxidant-rich anthocyanins thanks to a vibrant trio of raspberries, blackberries and blueberries and sweet cherries. Poppyseeds and a squeeze of fresh lemon juice take this anthocyanin-rich salad to the next level and celebrates the very best of summer berry season.

4. Fresh Raspberry Orange Juice

Contrary to their name, raspberry oranges are the same as blood oranges. Citrus fruits offer a range of antioxidants and essential nutrients, and blood oranges contain anthocyanins. It’s a key factor that contributes to their color. This juice is made of 100% pure blood orange. Enjoy it any time of year, particularly during winter months when our bodies can use the immunity boost offered by in-season citrus.

5. Roasted Fig Salad with Watercress, Walnuts and Honey Vinaigrette

Fig season may be short, but it sure is sweet! Figs at the peak of freshness are as nutritious as they are delicious. A source of anthocyanins, fiber and Vitamins B6, C and K, add this salad to your list of must-try seasonal salads.

6. Roasted Dill Carrots

Is there anything more comforting than roasted vegetables topped with fresh herbs? These Roasted Dill Carrots are a healthy comfort food perfect for a side dish at Sunday lunch or during the holidays. Choose rainbow carrots when possible. Purple carrots are a healthy source of vitamins and minerals, including anthocyanins.

7. Stone Fruit Salad with Honey Poppy Seed Glaze

This vibrant anthocyanin-rich stone fruit salad celebrates the best of summer produce. Plums, blackberries, cherries, blueberries and raspberries are just a few of the in-season fruits that make this recipe a crowd pleaser that’s sure to nourish and impress. 

8. Basil Berry Salad

Basil, blueberries, blackberries and raspberries are the stars of this vibrant, heart-healthy salad recipe that oozes wellness. Berries are a nutritious and delicious source of anthocyanins. What’s more, this salad comes together in 10 minutes or less! 

9. Roasted Radishes with Goat Cheese and Honey

Crisp, peppery, anthocyanin-rich radishes carry a bit of a bite when eaten raw, but they take on a softer, sweeter flavor profile when roasted. If you’re not a big fan of radishes, try roasting them. For this easy side dish, the additions of soft goat cheese crumbles, fresh thyme and unfiltered organic local honey add a delicate flavor, along with nutrient-dense purple onions that get sweeter as they roast. 

10. Three Bean Salad with Tangy Honey Mustard

Kidney beans contain a fair share of anthocyanins, but not everyone is a fan of these purple-red hued beans. Enter this classic three bean salad: a timeless family favorite. The crisp green beans and tangy honey mustard dressing make this fresh three bean salad an irresistible recipe with a healthy dose of nutrients, anthocyanins included.

11. Sunflower Crunch Salad

Get your crunch on and a healthy dose of anthocyanins, too! This healthy sunflower salad has all the elements we look for in a vibrant salad: light, fresh, easy to make, nutrient dense and bursting with flavor. Thanks to the cruciferous veggies, this salad is the perfect make-ahead meal prep recipe. Prepare it once and enjoy it all week. 

*This article was originally published on 8/24/23. Last updated on 2/21/24.