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Today is May 23, 2022

Featured Cookbook

Plated with Rebecca Turner

By Rebecca Turner

Plated with Rebecca Turner

Bright colors indicate a high nutritional content in foods, and the more radiant your plate, the more nourishment you will get from your meal.

March in Mississippi brings with it the promise of gardening and warmer, sunny days. As spring approaches, you start to transition from hearty winter fare to lighter recipes bustling with a colorful array of fruits and vegetables. Bright colors indicate a high nutritional content in foods, and the more radiant your plate, the more nourishment you will get from your meal.

No question that eating three to five servings of fruits and vegetables each day will improve your health. But health experts are saying healthy eating is not only about how many servings of plants you eat. It’s about the variety on your plate, too. For optimal health, you need a rainbow of nutrients and colors. The array of vitamins, minerals and antioxidants in fruits and vegetables has enormous healing powers. And many of them showcase distinctive colors.

This spring, break out a sheet pan for endless dinner combinations of healthy colors and flavors. Plus, one-pan cooking makes meal prep easy and clean up a breeze.

Sheet Pan Recipe

Preheat oven to 400 degrees. Choose an array of vegetables from the colors of the rainbow, and wash and chop them to even sizes. Toss vegetables in 1 to 2 tablespoons of olive oil and season with salt and pepper or your favorite blend of herbs and spices. Roast vegetables on a sheet pan, stirring every 10 minutes until all vegetables are tender. 

Sheet Pan Recipe Remix

Take your sheet pan cooking to the next level and add in your protein, too. Seafood, chicken or turkey sausage pair great on a sheet pan full of vegetables. Be mindful of proper internal temperatures for protein. You may need to roast longer to ensure safe cooking temperatures are reached.


At only 35 calories a cup, tomatoes have a wealth of vitamin and mineral content, including calcium and potassium. Slice cherry tomatoes in half and drizzle with olive oil as a sweet treat, raw or roasted.


Carrots are crunchy and highly nutritious. Whether you snack on baby carrots or slice carrots in rings to roast, you’ll get vitamins and minerals linked to lower cholesterol levels and improved eye health.


Yellow, red, orange and green bell peppers are full of potential health benefits. Peppers are packed with vitamins and low in calories, adding crunch and color to any springtime recipe.


Broccoli is rich in vitamin K and calcium, two nutrients essential for maintaining strong bones, and fiber for a healthy heart. Enjoy broccoli raw, roasted, steamed or even air fried.


Onions, whether white, purple or yellow, contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels. Their potent anti-inflammatory properties may also help reduce high blood pressure.


Rebecca Turner is an author, registered dietitian, radio host, television presenter and a certified specialist in sports dietetics with the Academy of Nutrition and Dietetics. A lifelong Mississippian, she lives in Brandon and has spent the last decade offering no-nonsense nutrition guidance that allows you to enjoy good health and good food. Her book, “Mind Over Fork,” challenges the way you think, not the way you eat. Find her on social media and online at

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