When we consider the benefits of consuming fruits and vegetables of varying colors on a daily basis, it makes sense to— as nutritionists like to say—“eat a rainbow every day.” Not only will this ensure we get all the necessary vitamins and minerals we need, but we’re always more motivated to eat something that looks appetizing.
This salad is loaded with “super foods.” If you’d like to make it in advance, you can spoon the ingredients into an airtight jar, beginning with the salad dressing on the bottom. The kale will benefit from a little “soak” in the dressing, and the remaining ingredients will remain fresh and crunchy. If you’d like to add seeds or nuts, store them separately in a zippered bag and add them just before consuming.
This example has quinoa for both texture and an ample supply of protein, a variety of vegetables, and fresh blueberries for a little sweetness. Choose the components of your meal based on personal preference, swapping out kale for red cabbage, or yellow peppers for red, cooked and shredded chicken for the quinoa…you get the idea. Any salad dressing you like will work fine. This one has an Asian flavor for a change of pace.
½ cup cooked and cooled quinoa
½ cup shredded kale
½ cup chopped red peppers
¼ cup chopped carrots
¼ cup chopped cucumbers
¼ cup chopped green onions
¼ cup fresh blueberries
Optional: 1 tablespoon sesame seeds, stored on the side
2 teaspoons grapeseed oil
2 teaspoons sesame oil
1 teaspoon coconut aminos
1 teaspoon shredded fresh ginger
1 tablespoon coconut vinegar
Optional: tiny pinch of pure powdered stevia
Mix oils, coconut aminos and ginger in a small bowl.
Whisking, add vinegar.
Taste and add stevia and or a pinch of salt if desired.