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Let’s stay healthy with an Easy and Quick Rainbow Salad

Rainbow salad

Health & Fitness

Let’s stay healthy with an Easy and Quick Rainbow Salad

Let’s stay healthy with an Easy and Quick Rainbow Salad

What is Rainbow Salad?

The rainbow salad is a mix of vibrant and colorful ingredients like a variety of fruits and veggies. The rainbow salad flavors vary depending on the ingredients and dressing used.

Why a Rainbow Salad?

We can increase the number of different micronutrients in our food by selecting a variety of fruits and veggies. It is very important to diversify what we eat to ensure we get all the nutrients we need. Brightly colored fruits and vegetables are rich in antioxidants that protect us from harmful free radicals and, therefore, help prevent disease, among other things.
Food diversity ensures comprehensive nutrition. They provide all kinds of nutrients that the body needs. It also brings a novelty to everyday food, so that there is no monotony in the type of food we have.

How and when can Rainbow salad be consumed?

Salads can be prepared with seasonal fruits, vegetables, seeds and nuts. The salad ingredients can be arranged in a bowl along with rice, meat, chickpeas, sprouted moong daal, quinoa. Salads can be served as a light meal, they are nutritious and refreshing and easy to make, so no one has to be around a gas stove in summers. It can be customized as per the need. Supposing, a high protein diet is to be taken, so high protein food can be added. Dressing plays an important role in giving flavor to salads. Dressings like Tahini, Hummus, guacamole can be added.

How to make Rainbow Salad and its nutritional benefits?

Dark leafy green base for rainbow salad

dark leafy greens

For the base of your salad, choose a dark, leafy green like spinach, kale, chard, collard greens, or a combination of any of these or other greens.

Benefits of dark green leafy vegetables

Green leafy vegetables are rich in nutrients and are among the healthiest foods you can eat. They are a vital source of antioxidants, fiber, and phytonutrients, help prevent disease, and promote healthy digestion and heart and brain health. Green leafy vegetables are rich in vitamins A, C, and K, folate, minerals, calcium, iron, potassium, and magnesium. They are also very low in calories, so go ahead and eat low-calorie but nutrient-dense meals.

Choose red or purple vegetables

red and purple

  • Diced tomatoes
  • diced or roasted red bell pepper
  • steamed or roasted beets
  • finely chopped red cabbage
  • Roasted sweet potato
  • finely chopped onion

Benefits of red and purple vegetables

The nutrients that color red and purple vegetables have powerful health benefits. The deeper, richer colors mean vegetables are rich in phytonutrients like antioxidants, vitamins, and minerals, and these nutrients have been shown to help prevent cancer, fight chronic diseases, and strengthen the immune system.
The red vegetables get their color from lycopene and anthocyanins. Lycopene is an important antioxidant that has been shown to reduce heart disease, promote eye health, and help fight infection. Anthocyanins, which are also found in purple vegetables like purple cabbage, help protect the liver, lower blood pressure, and have anti-inflammatory properties

Choose orange and yellow vegetables

yellow and orange

• grated carrot
• diced orange bell pepper
• roasted, baked or steamed diced sweet potato
• diced yellow bell pepper
• yellow zucchini
• grated golden beets
• Roasted pumpkin

Benefits of oranges and yellow vegetables

All of these veggies offer their own unique nutritional profile, but as a group, these brightly colored veggies contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C, and beta-carotene. Nutrients help our bodies in many different ways, from reducing the risk of macular degeneration to protecting bones.

Choose any green vegetables

green veggies

• steamed or roasted broccoli
• diced green pepper
• diced cucumber
• diced zucchini
• snap peas
• Sprouts (broccoli, alfalfa, etc.)
• finely sliced green cabbage

Benefits of green vegetables

Like leafy greens, leafy greens are typically high in vitamin C and contain vitamin A, K, calcium, potassium, and iron, and are of course an excellent source of fiber. Cabbage, sprouts, and broccoli are especially rich in nutrients, so try to include them as much as possible, especially broccoli. The many nutrients found in green vegetables are important for a healthy immune system, cardiovascular health, and disease prevention.

Add Healthy Fats

healthy seeds

• Seeds like sunflower seeds, pumpkin seeds, chia seeds, flax seeds & sesame seeds
• nuts like almonds cashews, walnuts
• diced avocado

Health benefits of fats

Healthy fats are where you’ll find omega 3, 6, and 9 essential fatty acids, zinc, iron, protein, magnesium, vitamin E, and other essential nutrients. It is very important to consume omega-3s in particular because most people eat too many omega-6 fatty acids and lack omega-3s. I’ve talked about this a lot in my post on eating an anti-inflammatory diet.

Eating healthy fats helps keep your metabolism going, protects your brain, helps keep you full, helps keep blood sugar levels stable, reduces risks for heart disease and cancer, helps lower cholesterol, and more.

Add a healthy dressing to salad


It’s time to add the dressing now, this is one of the steps that will give a flavor to the salad. A variety of ready-made salad dressings are available on the market. Also, home-made dressings and herbs like cilantro, parsley, basil and mint can be added. The most common dressings used are
• Tahini
• Hummus
• Nut butter like peanut, almond and cashew
• Vinegar
• Citrus juices like lime, orange juice
• Salt and black pepper
• Dates and maple syrup
• Oils like olive, sesame, flax

To have healthy and radiant skin and shiny hair, 2-3 seasonal fruits should be included in the everyday diet. Chopped berries, pomegranate, mango, and kiwi for a tangy taste, and many more can be added. Mix all the ingredients and enjoy your healthy salad, a smoothie can be clubbed with this.

To make high protein meal, add whole grains or legumes. Adding quinoa, beans, chickpeas, brown rice will make salad more filling. Whole grains are high in fiber, B vitamins such as thiamin, riboflavin, niacin, and folate, and minerals iron, magnesium, and selenium. Beans and legumes are high in nutrients like iron, calcium, folate, and magnesium and provide plenty of dietary fiber. These nutrients are important for digestion, weight management, stable blood sugar levels.


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