Now that Spring is here, it seems like perfect timing to share this colorful salad. One of the hashtags I often use is #eattherainbow – I know it’s the Skittles tag-line but it’s also fitting for brightly colored fruits and vegetables.
There is one vegetable in particular I’ve been adding to everything lately, not only for its bright purple color, it also adds a great crunch! Red cabbage. Its bright color comes from a compound called a polyphenol, more
specifically, anthocyanin. What does this mean? It means that the cabbage has disease fighting antioxidant properties. I’ve discussed the role of antioxidants in older posts, you can read them by clicking here
for my recipe for Chocolate Hummus
, or here
to read about how I’ve incorporated cranberries
into my ‘detox’ protocol. Broadly speaking, highly colored vegetables and fruits have antioxidant properties.
Generally speaking, it’s in our benefit to eat a rainbow of fruits and veggies – colors come from the foods’ natural compounds, each offering us its own unique benefit. Different colors mean different benefits to us, for example, think about orange fruits and vegetables.
Some things that come to mind are oranges, carrots, squash or sweet potatoes. These all contain carotenoids. Have you ever heard that carrots help protect your eyesight? They do, thanks to the carotenoids… Bugs Bunny knew what he was doing when it came to food.
Cabbage, Brussel sprouts and broccoli are all part of the cruciferous family, meaning it can cause some gas or bloating if you’re not used to eating them, but quickly blanching them can help (boil a pot of water, drop the veggies in for three minutes then strain and run under cold water to stop the cooking process).
So why not eat the rainbow, this bright salad will brighten moods and pack along some nutritional benefits too!
Peanut Lime Rainbow Salad
Serves 2-3 people
1.5 tbsp soy sauce or tamari
3 tbsp lime juice
1.5 tbsp apple cider vinegar
1 tbsp olive oil
1/2 tbsp finely grated ginger root
2 tbsp natural peanut butter
2 tbsp olive oil
1 tsp finely grated ginger
2 tbsp apple cider vinegar
4 tbsp water
2 tsp honey
1 tsp chill garlic sauce
1/2 cup broccoli slaw *see note at bottom
1/2 cup cabbage/kale mix (I use Mann’s Power Blend)
1/2 cup matchstick carrots,
1/2 cup thinly sliced red cabbage
3 green onions, chopped
1/2 red pepper, sliced thin
1 1/4 cup cooked rice or cellophane noodles
1 cup cooked green lentils
1/3 cup peanuts
Once noodles and lentils are cooked divide the marinate equally between both and let sit forat least 2 hours or overnight in the fridge
Prepare the salad by mixing all ingredients in a large bowlAdd the noodles and lentils to the salad bowlPrepare the dressing and toss into the salad
* In an effort to save time in the kitchen I often have some pre-cut favourites on hand and they work perfect in this recipe: Mann’s Power Blend and Mann’s Broccoli Cole Slaw