Eat the Rainbow: Celebrate the Beauty of Food with 3 Salad Recipes

Eat the Rainbow: Celebrate the Beauty of Food with 3 Recipes

Eating the rainbow. I just like saying it, but really like to do it. Eating the rainbow is all about enjoying real food, less the artificial food coloring in processed foods. When we enjoy whole foods, not from a box or bag, we savor fresh flavors, tantalize the palate with gorgeous colors, and get better-for-your-body nutrients.

Eat the Rainbow: Celebrate the Beauty of Food with 3 Recipes

There are hundreds of phytonutrients found in plant-based foods. Phytonutrients, like Lycopene, give color to plant foods. Lycopene gives the red tint to tomatoes and grapefruit. You already know about beta-carotene. It gives the orange-yellow color to carrots. Phytonutrients have many health benefits. Some have antioxidant properties which help our bodies fight free-radicals.

Daydreaming about spring peas in a chilled pea soup or as a pureed pea and cheese dip with crostini is a pleasant distraction. Until those green beauties are available, here are three simple and versatile salad recipes. Use them as a side with grilled or roasted meats, or prepare on Sunday for a quick grab-and-go lunch dish.

Eat the Rainbow: Celebrate the Beauty of Food with 3 Recipes

Apple, Kale and Red Rice Salad

serves 2-4

Ingredients:

Salad:

  • 1 tart apple, cored and chopped
  • 1 cup prepared Himalayan red rice or red quinoa
  • 3 cups spinach or baby kale, julienned
  • 1/4 cup raisins or dried cranberries
  • 1/4 cup toasted pecans
  • 3 tablespoons crumbled blue cheese or feta

Dressing:

  • 3 tablespoons olive oil
  • 3 tablespoons balsamic vinegar
  • 1 small garlic clove, minced
  • 2 teaspoons grainy mustard
  • 1 teaspoon honey, agave, or berry jam
  • pinch of salt and pepper

Preparation:

Toss the salad ingredients in a large bowl.
In a mixing glass whisk the dressing, to emulsify, and pour over the salad.

Eat the Rainbow: Celebrate the Beauty of Food with 3 Recipes

Citrus Rainbow Slaw

serves 2-4

Ingredients:

Salad:

  • 1 red pepper, chopped
  • 2 cups cabbage or napa cabbage, shredded
  • 1 carrot, grated
  • 2 green onions, chopped
  • 1 orange, zested and segmented (reserve zest for dressing)
  • 1/4 cup almonds, slivered or sliced
  • 2 teaspoons black sesame seeds

Dressing:

  • 2 tablespoons olive oil
  • 1 tablespoon sesame oil
  • 3 tablespoons rice wine vinegar
  • 1 small garlic clove, minced
  • 2 teaspoons honey or agave
  • 1 teaspoon soy sauce
  • 1/2 teaspoon ginger powder
  • orange zest
  • pinch of salt and pepper

Preparation:

Combine the dressing ingredients in a small bowl and whisk until combined.
Toss the salad ingredients in a large bowl. Pour dressing over the salad and mix.

Eat the Rainbow: Celebrate the Beauty of Food with 3 Recipes

Beet and Bean Slaw

serves 4

Ingredients:

Salad:

  • 1-1 1/2 cups carrot, grated
  • 1-1 1/2 cups beets, skins and tops removed and grated
  • 1 cup prepared chickpeas
  • 1 green onion, chopped
  • 1 tablespoon parsley, chopped

Dressing:

  • 3 tablespoons olive oil
  • 3 tablespoons lemon juice
  • 1 small garlic clove, minced
  • 2 teaspoons grainy mustard
  • 1 teaspoon maple syrup
  • pinch of salt and pepper

Preparation:

Combine the dressing ingredients in a small bowl and whisk until combined.
Toss the salad ingredients in a large bowl. Pour dressing over the salad and mix.

Photos are courtesy of the author.

Eat the Rainbow: Celebrate the Beauty of Food with 3 Recipes

Phoebe Canakis

Flavorful and fresh food appeal is what Phoebe delivers. Her passion for local, whole foods is reflected in Phoebe's Pure Food Magazine™ and here at Plum Deluxe. From her on-line Pure Food Pantry™ or cooking demonstrations, Phoebe celebrates seasonally chic, seductively wholesome and garden-to-plate eats

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