Health professionals also recommend eating a rainbow, but in this they mean eating brightly coloured fruits and vegetables that can help to keep the body and mind fit and healthy while helping to protect against certain cancers, heart disease, arthritis, cataracts, and even premature aging.
Red fruits and vegetables can help improve heart and blood health while helping to support joints including items such as strawberries, watermelon, apples, red peppers, and tomatoes.
Orange fruits and vegetable can help to prevent cancer and promote collagen growth including items such as oranges, cantaloupe, sweet potatoes, yams, carrots, ginger, and pumpkins.
Yellow fruits and vegetable can help the heart, vision, aid digestion and the immune system these include items such as bananas, pears, papaya, pineapple, lemon, and yellow peppers.
Green fruits and vegetables are powerful detoxifiers that fight free radicals and help to improve the immune system and include such items as kiwi, apples, kale, spinach, cucumber, avocado, and broccoli.
Blue/Purple fruits and vegetables improve mineral absorption and are powerful antioxidants that include items such as grapes, blueberries, blackberries, cabbage, eggplant, and beets.
White fruits and vegetable can help activate natural killer immune cells and help reduce cancer risks which include items such as coconut, garlic, onions, mushrooms, cauliflower, and parsnip.
This article will share a Raw Rainbow Pad Thai colourful salad that is versatile and easy to make which is delicious and healthy that can be served with many dishes as a side or alternative to coleslaw, or even with some added lean meats as a meal on its own, it’s one of those dishes that just keeps improving the more its made, and as other healthy ingredients are added to the mix:
For the salad
1 medium courgette, julienned or spiralized
2 large carrots, julienned or spiralized
1 red pepper, thinly sliced
1 cup thinly sliced red cabbage
3/4 cup frozen soya beans, thawed (or try tofu)
3 green onions, thinly sliced
1 tablespoon hemp seeds
1 teaspoon sesame seeds
For the dressing
1 garlic clove
1/4 cup raw almond butter (or try peanut butter)
2 tablespoons fresh lime juice
2 tablespoons low-sodium tamari
2 tablespoons water
2.5 teaspoons pure maple syrup (or other sweetener)
1/2 tablespoon toasted sesame oil
1 teaspoon freshly grated ginger
Prep vegetables. In a large bowl add the courgette, carrots, pepper, and cabbage, toss with hands to combine together. Dressing can be prepared by processing all dressing ingredients in a mini processor or simply whisk by hand. Top bowls with soya beans (or tofu), green onion, hemp seeds, and sesame seeds, then pour on dressing if desired and enjoy…. Eat the rainbow!
I find if I prewash and prepare an assortment of fruits and veggies and put them in containers in the fridge they disappear fairly quickly by all snackers alike. This salad keeps for a few days especially without the dressing added until ready to eat, it also makes a great snack. There aren’t any substitutes for healthy, active lifestyle choices and a well balanced diet which really are the key to weight/fitness goals as well as a long, happy, healthy life. Next time you’re looking for a snack why not reach for some fruits and vegetables and enjoy eating the rainbow. Be well.
