SWIHA Blog

Maximize Micronutrients With a Rainbow Superfood Salad

Posted by Taylor Jablonowski on 7/29/19 3:00 PM

Diversifying food choices is essential for keeping our gut’s microbiome healthy. When our digestion is performing optimally, our bodies can absorb the maximum amount of nutrients from the foods we consume, thereby improving the performance of all of the systems that keep us healthy!

There is also mounting evidence showing that what we eat affects physical health and mental health. A great way to keep our mind, body and spirit happy is by consuming a rainbow...in the form of a salad, of course!

This dish is able to be completely tailored to your personal preference. Read the guide below for suggestions on creating your own Rainbow Superfood Salad!

Micronutrients-Superfood-Salad-SWIHA-Blog

Begin With Green

Dark, leafy greens provide essential vitamins and minerals such as calcium, iron and folate. They are also a great source of fiber.

You can choose just one green for your base, or experiment with a mix! Some ideal options are:

  • Kale
  • Spinach
  • Collard Greens
  • Swiss Chard

There are also a number of green fruits and veggies that make excellent additions. Choose one or two:

  • Avocado
  • Broccoli
  • Cucumber
  • Zucchini
  • Peas
  • Sprouts

Keep it Bright With Orange and Yellow

Orange and yellow veggies are great for protecting our bones and vision! They are packed with benefits from beta-carotene, vitamin C and potassium.

Add a handful of sunshine-y goodness such as:

  • Julienned orange bell pepper
  • Roasted squash
  • Grated raw carrots
  • Diced mango
  • Golden figs
  • Steamed sweet potato

Pack a Punch With Red and Purple

Everyone loves a good kick in their salad, and many red and purple veggies add a perfect punch. They are also rich in antioxidants and phytonutrients, which are great for strengthening your immune system!

Toss in any of the following:

  • Raw or pickled red onion
  • Sliced raw radish
  • Grated beets
  • Sundried or fresh tomato
  • Roasted rhubarb
  • Strawberries
  • Pomegranate

Get Creative With Crunchy Toppings

Satisfy your senses by adding some crunchy goodness to your creation. Some delicious, healthy options (that are also packed with Omega 3’s!) are:

  • Walnuts
  • Almonds
  • Cashews
  • Hemp seeds
  • Flax seeds
  • Pumpkin seeds
  • Sunflower seeds

Dress It Up With Homemade Dressing

The classic vinegarette ratio is three parts oil to one parts acid. Add a pinch of salt and pepper or fresh herbs, and you’ve got a great dressing that is fresh and healthy!

For oils, consider:

  • Olive oil
  • Sunflower oil
  • Sesame oil
  • Flaxseed oil

Some great acidic options are:

  • Lemon juice
  • Balsamic vinegar
  • Orange juice
  • Dijon mustard
  • Pomegranate juice

Want to Learn More Healthy Recipes?

Southwest Institute of Healing Arts’ integrative and comprehensive nutrition programs teach you to bring about healthy lifestyle changes in your life and the lives of future coaching clients. We’re not simply a nutrition school – we’re an accredited college focused on mind-body-spirit health!

Study Holistic Nutrition

Topics: Motivational Monday, Holistic Nutrition, Recipe, Healthy Eating, Vegan, healthy lifestyle

About the Author Taylor Jablonowski

Taylor Jablonowski is SWIHA’s Marketing Specialist and a momma to a one-year-old boy named Arlo. When she's not working to make the Healing Arts accessible to everyone, you'll probably find her somewhere in the woods with her feet in a river.

Taylor Jablonowski

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