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  • Writer's pictureYiannoulla Burness

Rainbow Salad

Add colour to your plate and add years to your life and life to your years.

Eating food that is full of a variety of colours is a great way to boost your health and vitality.

Raw food is live food as nature meant it to be. Introduce raw vegetables into your food intake each day and experience the benefits. Do you want to think more clearly, have a youthful glowing complexion, have better quality and duration of sleep, experience high energy levels, reduce unwanted body fat, lower stress levels and have a well functioning digestive system, then eat more raw.

Raw foods are high in enzymes they provide energy for our body.

This garden salad is full of different textures, colours and flavours. Make up your own combination of colours, go with what is available and in season.



RED foods are wonderful for their cancer fighting effects, improving circulation and reducing the risk of heart disease, protecting your skin from the damaging effects of sunlight, helping with wound healing.

Red capsicum, tomato, beetroot, red onions, kidney beans, strawberries, cherries, grapes, pomegranate, red apples, watermelon, red dragon fruit.


YELLOW and ORANGE foods are a rich source of vitamin C and carotenoids, which also includes

beta-carotene (which the body converts into Vitamin A) - important for and improves your vision and eye health.

Improves and boosts your immune function to better combat disease and fight infection.

Reduces the risk of heart disease.

Carrots, orange sweet potato, pumpkin, corn, orange and yellow capsicum, pineapple, papayas, mangoes.


GREEN foods are some of the healthiest foods we can eat especially the leafy greens. Greens are immune boosters that help to detoxify the body by removing impurities from the blood and liver. They give you energy and vitality. They are rich in lutein and vitamin K - essential for the health of your blood and bones. Folate essential for the formation, growth and function of your red blood cells. Included in the greens are the cruciferous vegetables which are known for their anti cancer activity in slowing down the growth of cancer cells.

Broccoli, Kale, Collard greens, green cabbage, spinach, rocket, romaine lettuce, green beans, avocado, edamame, peas, zucchini.


PURPLE and BLUE foods are rich in anthocyanin's a plant pigment that plays a key roll in protecting our bodies, giving you increased longevity, cancer prevention, vision improvement, heart health and diabetes.

Purple eggplant, red/purple cabbage, purple cauliflower, purple sweet potato and yam, red and purple grapes, blue berries, figs, plums.



INGREDIENTS for RAINBOW SALAD


Green lettuce finely chopped

Red capsicum julienned (thinly sliced)

Carrot julienned (thinly sliced)

Snow peas thinly sliced

Radish thinly sliced

Purple cabbage finely chopped

Purple onion thinly sliced

Micro greens (optional)

Avocado sliced


METHOD

Wash the vegetables and drain to remove water. Make sure the knife you use is nice and sharp this really helps make a good cut and a thin slice of the vegetables. If you have a Mand0lin this also gives even slicing to vegetables thick or thin. Chop and slice them and arrange in a serving bowl.


DRESSING

2 tablespoons lemon juice

2 teaspoons apple cider vinegar

1/2 teaspoon pink salt

2-3 tablespoons extra virgin olive oil

1 teaspoon dijon mustard (optional


METHOD

Place all ingredients in a small bowl, whisk together to form a thick creamy dressing.

Drizzle over salad just before serving.



















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