How to make a Rainbow Salad
Here is one for all you health nuts out there.
How to make a Rainbow salad.
This is a raw vegetable salad that I was inspired to make after a visit to Sweet Tomatoes last summer.
I’m not sure what they called it but it sure needed some love so I decided to revamp it. I added a lot more vegetables to my version.
Eating raw vegetables v.s cooked is a great way to consume them to get your digestive system flowing; however, vegetables such as tomatoes beg to differ.
The level of one type of lycopene, cis-lycopene, in tomatoes rose 35 percent after cooked for 30 minutes at 190.4 F (88 C).
Reason: the heat breaks down the plants’ cell walls and assists in the body’s absorption of some nutrients that are bound to those cell walls. On the contrary, broccoli loses an enzyme needed to needed to break it down and produce a compound that can block the proliferation and kill precancerous cells within the body. Correspondingly, my advice here is just to eat your vegetables no matter how they are prepared, cooked or raw.
I have provided the recipe below for the Rainbow Salad. Remember to compost your veggie scraps used to make your Rainbow Salad. I always compost my food scraps, I don’t exactly care to see the bugs out there but I do it. I learned how to overcome my fear of bugs, check out my other blog on how I did it here. Learn how to make a DIY compost bin on a budget, click here
Variation: This salad dressing is not so vegan because the base is Mayo so by all means, just use your favorite dressing or substitute the mayo for Veganaise, it works just as well.
Tips: Don’t be afraid to also cut up the broccoli stems and use them too. Just as long as its still healthy. You can tell if its good to eat just by cutting through it. If it’s got a hole in the middle then I’d just throw it in the compost, If it’s still nice and fleshy then it’s good to go.
1 Large Head of Broccoli ( or 2 small ones)
1 Avocado cut into bite-sized cubes
2 Carrots peeled
1 Medium-sized Red Onion
1/4 of a medium-sized Red Cabbage (shredded)
2 medium Tomatoes sliced (the way you want it)
4 to 5 mini sweet peppers
1.5 cup cups of Pecans (crushed)
1/4 cup of Goji Berries- superfood
Handful of Raisins
1/4 cup of Sunflower Seeds
1/3 cup of Chia Seeds – superfood
5 Mini Sweet Peppers (chopped)
1 Cups Mayo
3/4 Cup Apple Cider Vinegar
1/4 cup sugar
1/4 tsp Cayenne Pepper
Directions: How to Make a Superfood Rainbow Salad
- Rinse all the vegetables with your choice of vegetable wash; in addition, you will want to spin these in the salad spinner.
- Take the broccoli and cut the florets into bite-size pieces, then place them in the salad spinner to remove the excess water. (if you don’t have a salad spinner then try to dry them as much as possible so that you don’t get water sitting at the bottom of your salad)
- Shred or cut the red cabbage into small pieces as shown in the pictures above
- Peel and shred the carrot as shown in the pic or the best way you can ( I used the little cheap tool I found at Walmart in the section by the cashier that gets you to buy all that last-minute garbage..lol) ; furthermore, nice and thin is best because you don’t want to make the salad too crunchy and hard to eat
- Crush the Pecans, you can use a mortar and pestle or just use the back of a wide knife placed over the pecans to crush them down…. (not into dust)
- Cut the top off the sweet peppers, remove the seeds, discard (or save them for planting), then cut into slices or small chunks, however you like it.
- Throw all the cut vegetables into a large salad bowl
- Add the Chia Seeds, Goji Berries, Raisins, Sunflower seeds; lastly, the Pecans
- Toss the salad to get everything mixed up.
- I just add the avocado into each individual serving; therefore, it won’t get all smushed.
Mix all ingredients together in a small bowl. Any leftover can be placed into a leftover spaghetti jar and stored in the fridge.