By Jennifer Whitmire, MS, MEd, MH, CHES, NEP

There are two food rules I come back to again and again. 

#1. Always read the ingredients.

#2. Eat the rainbow.

This stir-fry is a perfect example of why that second rule matters so much, especially when energy feels fragile, digestion needs support, or your immune system has been working overtime. I made this for a quick dinner recently, not because I was trying to be fancy or follow a plan, but because my body wanted color, warmth, and something that felt alive without being heavy.

That’s often how the best meals come together.

Why I Teach “Eat the Rainbow”

When I say eat the rainbow, I’m not talking about checking boxes or forcing yourself to eat foods you don’t enjoy. I’m talking about feeding your body a wide spectrum of phytonutrients, minerals, and antioxidants that support cellular repair, immune balance, and gut health.

Each color in plant foods delivers different protective compounds. Purple and red vegetables support detox pathways and reduce oxidative stress. Greens provide magnesium, folate, and minerals that calm the nervous system. Yellow and orange vegetables bring carotenoids and vitamin C that support immune resilience and tissue repair.

When people feel tired, inflamed, or stuck in cycles of cravings, one of the first things I look at is color. A beige diet, even if it’s technically “healthy,” often leads to nutrient gaps. Color is information for your cells.

This dish does all of that, beautifully.

 Why This Stir-Fry Works So Well

Purple cabbage is one of the most underrated vegetables. It’s rich in anthocyanins, the same compounds found in berries, which help protect cells from inflammation and damage. It’s also incredibly supportive of gut health thanks to its fiber content.

Bell peppers add natural sweetness and a significant dose of vitamin C, which supports immune function and improves mineral absorption. Zucchini keeps the dish light and hydrating, making it easier to digest while still feeling satisfying.

The ginger-garlic sauce adds warmth and comfort to the digestive system, supports circulation, and helps everything move the way it’s supposed to. There’s no oil here, no heaviness, and no long ingredient list. Just simple foods doing what they’re designed to do.

This is the kind of meal that leaves you feeling good instead of weighed down.

Purple Cabbage & Sweet Pepper Stir-Fry with Ginger-Garlic Sauce

This gluten free, vegan dish comes together quickly, which makes it ideal for busy weeknights or those evenings when decision fatigue is real. It also adapts easily based on what you have on hand.

 Serves: 2–3

Prep time: 10 minutes. Cook time: 8–10 minutes

Ingredients

Vegetables

 1 onion, thinly sliced

 1/2 purple cabbage, thinly sliced

 1 red bell pepper, thinly sliced

 1 yellow bell pepper, thinly sliced

 1 medium zucchini, cut into ribbons or halfmoons

 2–3 tablespoons water or vegetable broth (for sautéing)

 2 tablespoons fresh parsley or cilantro, chopped

Stir-Fry Sauce

 3 tablespoons wheat-free tamari (or coconut aminos for soyfree)

 2 tablespoons water or vegetable broth

 1 tablespoon apple cider vinegar

 1 teaspoon freshly grated ginger

 1 small clove garlic, finely grated or minced

Optional Thickener

 1 teaspoon arrowroot starch

 1 tablespoon water

Instructions

Start by whisking together all the sauce ingredients in a small bowl. If you’re using the optional thickener, dissolve the arrowroot in water first, then whisk it into the sauce. Set aside.

Heat a wide skillet over medium heat and add enough water or broth to lightly coat the pan. Add the onion and stir-fry for three to four minutes, until it begins to soften.

Add the sliced purple cabbage, and the red and yellow bell peppers, and cook for another two to three minutes, stirring frequently. Add the zucchini and pour in the sauce. Cook for one to two minutes, tossing constantly, until the vegetables are just tender and the sauce looks glossy.

Remove from heat. Sprinkle with fresh herbs and serve warm.

How I Like to Use It

This stir fry works beautifully on its own, but it also pairs well with so many other foods. I often serve it over quinoa, cauliflower rice, or brown rice with lentils or tofu, or as a colorful side dish.

It’s also great tucked into lettuce cups or even nori wraps for an easy lunch the next day. Leftovers hold up well and stay bright, which is not something you can say about every vegetable dish.

A Note on Nutrients and Energy

Meals like this support steady energy, because they work with your body. The fiber supports digestion and blood sugar balance. The minerals replenish what stress and busy days tend to deplete. The warmth and simplicity reduce digestive load.

This is what eating the rainbow looks like in real life. Not perfection. Not rules. Just color, intention, and listening to what your body is asking for.

A Gentle Invitation

If this way of eating resonates with you, I would love to welcome you inside The Culinary Healing Circle. Inside, we focus on simple, nutrient-dense meals like this one, along with herbs, routines, and practices that support gut health, immune balance, and steady energy.

We cook together, learn together, and build habits that actually last because they feel supportive.

You can learn more or join us here:

👉 www.culinaryhealingcircle.com

Sometimes healing really does start with color on your plate.