Surprise your family with this custom made delicious and nutritious Rainbow Salad recipe.
You can let them pick the ingredients, one or two from every section, and then create your masterpiece seasoned with love and appreciation.
You can also you use the Rainbow Salad recipe as way for your kids to learn to eat fruits and vegetables, and don’t forget to take advantage of the organic food benefits of organic fruits and vegetables when you make your healthy Rainbow Salad.
Organic Rainbow Salad Recipe Ingredients:
I. Organic Greens – a source of vitamin A, vitamin C, potassium, iron, calcium
The darker the leaves are, the more nutrients you will consume.
Pick from: arugula, spinach, Romaine, watercress, baby bok choy, green cabbage.
II. Red organic fruits and vegetables – a source of lycopene to boost your immune system, prevent heart attack and cancer.
Pick from: Red pepper, tomatoes, red onions, pink grapefruit, watermelon.
III. Orange organic fruits and vegetables – a source of beta-carotene and vitamin C to boost your immune system and prevent cancer.
Pick from: carrots, orange peppers, orange tomatoes, pumpkin, papaya, mangos, apricots, pineapple.
IV. Black or purple to enhance brain power:
Pick from: egg plant, purple cabbage, figs.
V. Healthful phytonutrients to prevent cancer:
Pick from: mushrooms, garlic, dried fruits.
VI. Protein to build muscle, speed up metabolism, boost immunity and nervous system :
- Edamame (high source of vitamins A, B and Calcium),
- tofu(lowers cholesterol, reduces Menopause symptoms, reduces heart disease and cancer risk, promotes healthier bones and joints);
- salmon (source of omega-3 fatty acids and B12 for brain function)
- lentils, orbeans (high in antioxidants, iron, B vitamins and fiber); help to stabilize blood sugar, lower cholesterol and blood pressure, and prevent cancer),
VII. Grains – a source of carbohydrates for energy; rich in fiber, vitamin E, other antioxidants and phytochemicals; help control blood sugar, diabetes, and insulin levels;
Pick from: brown rice, quinoa, barley, millet, buckwheat.
VIII. Healthy fat (rich in omega – 3 fatty acids, fiber, magnesium) to absorb nutrients, lower bad cholesterol and blood pressure, reduce heart disease and cancer risk:
Pick from: olive oil, avocado, walnuts or almonds.
IX. Herbal Cleanse Spices:
Pick from: turmeric, cumin, coriander, oregano, ginger, cayenne.
X. Cleanse Smart Herbs:
Pick from: parsley leaf, peppermint, cilantro, rosemary, dandelion.
Don’t forget that you can use your salad with/as a detox recipe for weight loss, detox.
Organic Rainbow Salad Recipe Directions:
Pick one or more ingredients from every section and mix, season with love and appreciation and serve immediately.
Breathe, smile and be happy.
© Irina Wardas, HHC
Women’s Holistic Health, Nutrition Counselor, Coach and Women’s Radio Host