10 Reasons to Create Your Own Rainbow Salad Recipe

Written by Irina Wardas on May 8th, 2009

Do you know what you are going to cook for Mother’s Day? Surprise your Mom and/or your family with this custom made delicious and nutritious Rainbow Salad. Make her/them pick the ingredients, one or two from every section, and then create your masterpiece seasoned with love and appreciation. 10 reasons to make Rainbow Salad

You can also you use this idea with your kids if they don’t like to eat vegetables, as a gift for your friends and even as a surprise for your birthday party.

Ingredients:

I. Greens – source of vitamin A, vitamin C, potassium, iron, calcium

The darker the lives are, the more nutrients you consume:

arugula, spinach, Romaine, watercress, baby bok choy, green cabbage.

II. Red fruits and vegetables – source of lycopene to boost your immune system, prevent heart attack and cancer.

Red pepper, tomatoes, red onions, pink grapefruit, watermelon

III. Orange fruits and vegetables – source of beta-carotene and vitamin C to boost your immune system and prevent cancer.

Carrots, orange peppers, orange tomatoes, pumpkin, papaya, mangos, apricots, pineapple.

IV. Black or purple to enhance brain power: 10 ingredients to make a healthy salad

Egg plant, purple cabbage, figs.

V. Healthful phytonutrients to prevent cancer:

Mushrooms, garlic, dried fruits.

VI. Protein to build muscle, speed up our metabolism, boost immunity and nervous system :

- Edamame (high source of vitamins A, B and Calcium),

- tofu (lower cholesterol, reduce Menopause symptoms, reduce heart disease and cancer risk, promote healthier bones and joints);

- salmon (sourse of omega-3 fatty acids and B12 for brain function)

- lentils, or beans (high in antioxidants, iron, B vitamins and fiber); help to stable blood sugar, lower cholesterol and blood pressure, prevent cancer)),

VII. Grains: source of carbohydrates for energy; rich in fiber, vitamin E, other antioxidants and phytochemicals; help control blood sugar, diabetes, and insulin levels;

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:

Olive oil, avocado, walnuts or almonds

IX. Cleansing Spices:

turmeric, cumin, coriander, oregano, ginger, cayenne.

X. Cleansing Herbs:

Parsley leaf, peppermint, cilantro, rosemary, dandelion

Directions:

Mix all ingredients you pick from every section, season with love and appreciation and serve immediately.