The Rainbow Diet: White and Tan

Jan 26, 2016 by


The first colors that we will be discussing are most common in the average American diet: white and tan. While it is encouraged to have these colors in your diet, please remember that there needs to be a balance of all colors in order for you to achieve good health.


With that said, there are many advantages to eating foods in the white and tan categories. A large number of these edibles could lower your chances of getting cancer, and heart problems by helping to maintain good blood pressure. Many of the foods in the white category are also known to ease inflammation, which could help ease the pain and swelling for those of us suffering from osteo- and rheumatoid arthritis. The non- plant foods in this category such as milk provide vitamin D, calcium, phosphorus, and probiotics that help strengthen the bones while bettering the digestive system; the tan foods are high in fiber contents, and are known to maintain a healthy digestive tract, reduce some types of cancer, and coronary heart disease. Knowing the many benefits of these colors may encourage us to add them to our daily diet, but we still might need help finding ways to do so.


Though many of us already know how to incorporate white and tan foods into your daily diet, some of us might need a bit more help. Adding onions and garlic to stir fries, pasta dishes, stews, casseroles, curries, and dips enables us to prepare simple meals that include the white and tan foods while adding extra flavor.


For those of you who want more specific direction, we’ve added a special recipe of sunchoke and cauliflower soup (photo and recipe by, and a list of the foods in the white and tan food category:



2 tablespoons unsalted butter, plus 2 teaspoons softened butter

1 small celery rib, minced

1/2 small onion, minced

2 cups chicken stock or low-sodium broth

3/4 cup whole milk

1 pound cauliflower, cut into 1-inch florets

6 ounces sunchokes, peeled and cut into 1-inch pieces

1 thyme sprig

1 small garlic clove, minced


Four 1/4-inch-thick baguette slices, cut on the bias

1 tablespoon freshly grated Parmigiano-Reggiano cheese

Freshly ground pepper

1/2 cup sunflower sprouts


In a large saucepan, melt the 2 tablespoons of butter. Add the celery and onion and cook over low heat until softened, about 6 minutes. Add the stock and milk and bring to a simmer over high heat. Add the cauliflower, sunchokes and thyme and bring to a boil. Simmer over low heat until the sunchokes are very tender, about 30 minutes; discard the thyme sprig.

Meanwhile, preheat the oven to 350°. In a small bowl, mix the 2 teaspoons of softened butter with the garlic and season with salt. Spread the garlic butter on the baguette slices and place on a baking sheet. Sprinkle with the cheese and bake for about 8 minutes, until crisp.

Working in batches, puree the soup in a blender until smooth. Return the soup to the saucepan; season with salt and pepper. Ladle into bowls and top with the sprouts. Serve with the cheese toasts.



The sunchoke-cauliflower soup can be refrigerated overnight.


Foods that fall under this category are:


White Fruits:



White Nectarines

White Peaches

Brown Pears


White Vegetables:




Jerusalem Artichokes






Potatoes (White Fleshed)



White Corn



Non- plant white foods:

Milk, yogurt, cheese,


Tan Foods:

Whole wheat breads, cereals, pastas, oat bran, oatmeal, oat flour, barley, rye


For more information on the white foods in the rainbow diet, please feel free to visit these sources: – Health Benefits of colorless phytochemicals

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