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rainbow salad


RAINBOW SALAD : A HEALTHY LUNCH 1024 1024 Delphine Remy | Holistic Nutrition & Eating Psychology Coach

Eat healthy today by preparing my Rainbow Salad for lunch. This recipes takes a few minutes to prepare and calls for ‘eating the rainbow’ — literally. What does it mean to eat the rainbow? Eating the rainbow means eating plenty of colorful fruits and veggies to ensure we our providing the body with the necessary nutrients it needs to function and maintain optimal health. Each colorful fruit or veggie brings its own list of nutrients and benefits.

Eat the rainbow — WHAT TO EAT
Green fruits and veggies improve eye health, reduce the risk for certain chronic illnesses and cancers, and detox enzymes in the liver.
Nutrients include iron, calcium, potassium, vitamin k, folate, and magnesium.

Red fruits and veggies reduce the risk of stroke and heart disease and lower blood pressure.
Nutrients include lycopene, anthocyanin, ellagic acid, vitamin c, and quercetin.

Orange fruits and veggies are known to boost antioxidant intake, promote anti-inflammation and promote skin and eye health. Orange fruits and veggies are also great post-workout foods because they reduce muscle soreness and tension.
Nutrients include beta carotene, alpha carotene, potassium, vitamin c and vitamin a.

Blue and purple fruits and veggies are my favorite. They increase antioxidant consumption, promote heart health and lower blood pressure. They also support the immune system and act as a anti-aging skin care product. Blueberries are always something you can find in my fridge/freezer.
Nutrients include vitamin c, potassium and folate.

White fruits and veggies — there are white fruits and veggies? Yes. Garlic, ginger, cauliflower, mushrooms, potatoes and onions all made the list. While this list is not traditionally as tasty as the other lists — they are just as essential to the eating the rainbow process. White fruits and veggies serve to reduce the risk of cardiovascular disease and contain cancer fighting agents. They also support bone health and reduce the risk of osteoporosis. The help build the immune system and reduce free radical damage.
Nutrients include vitamin c, allium, sulforaphane, flavonoids.

Eat the rainbow — HOW TO EAT

Drink it! Mix and blend your favorite fruits and veggies into a delicious smoothie or juice.
Try my recipe: Mango Smoothie Bowl, Vibrant Green Smoothie, Pretty in Pink Smoothie Bowl, Avocado Kiwi Smoothie, Carrot, Orange and Ginger Juice.

Eat it! At each meal be sure to fill at least half your plate with a salad or veggies. Mix and match veggies at each meal so you’re eating at least 2 different ones each day.

Freeze it! Many fruits and veggies are seasonal so be sure to freeze your favorites and batch cook and meal plan for some of the recipes that include veggies.


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1 beet
1 purple carrot
1 yellow carrot
1 orange carrot
1/2 apple
1 cup white cabbage
1/2 cup pecans
1/2 cup mixed dried fruits
1/2 cup parsley
1/4 cup walnut oil

1. Let’s prepare all the veggies. Peel all the carrot, cut the apple in quarters and peel the beet.
2. Take your food processor out and shred all the veggies one after the other.
3. What a surprise when you open the food processor, a gorgeous rainbow!
4. Pick a nice salad dish, add all the veggies, the dried fruits.
5. Add the dried fruits, the roughly crushed pecans, 1/4 cup walnut oil, fresh ground pepper and sea salt.


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