Rainbow Salad: An Easy & Healthy Recipe from GetzWell’s Founding Pediatrician!
Dr. Getzelman has plenty of ways to add variety to her rainbow salad.3 Healthy Benefits of Eating a Rainbow Salad
As you may have guessed, rainbow salad derives its name from its colors. Your rainbow salad could feature red beets, orange carrots, yellow squash, green spinach, or even blueberries, depending on the season and your personal preferences. There are so many benefits to eating a rainbow salad. Here are the top three:
The premise is to include the colors of the rainbow on your plate.- The insoluble fiber from most vegetables can ease constipation and keep you (and your kids) regular.
- It makes getting your vitamin K, B6, A, and C easy. For example, by adding butternut squash for that orange ingredient, you’re adding a load of Vitamin A, C, and E to each plate and you’re getting plenty of magnesium and potassium, too. Plus, you’re helping support good bacteria in your belly.
- It’s kid-friendly! The name “rainbow salad” helps children be open to this meal, which otherwise might not be appealing to them. To entice the little ones even more, you might consider making a game out of who creates (and eats!) the most “rainbowy” salad. Or, take the kids shopping and let them choose the various elements of the “rainbow.”
Ingredients for Rainbow Salad
- Greens
- spinach
- kale
- or lettuces
- Veggies
- purple cabbage, chopped
- carrots, shredded
- green beans or snap peas
- Protein
- roast chicken (leftovers), shredded
- Dressing (peanut sauce vinaigrette – use a blender to combine ingredients)
- 3 tbsp. olive oil
- ¼ cup peanut butter
- 2 tbsp. rice vinegar
- 2 tbsp. fresh lime juice
- 1 tbsp. soy sauce
- 2 tbsp. honey
- 2 garlic cloves, chopped
- small piece of ginger, chopped
- Optional toppings
- mint, trimmed
- cilantro, trimmed and chopped
- limes, sliced
Instructions
- Wash your greens, allowing time for them to dry or use a salad spinner.
- Wash any fruit and veggies and prepare as mentioned.
- ex: shred the carrots
- ex: chop the purple cabbage
- Whisk or use blender to combine the ingredients for your dressing and set aside. When ready to serve, whisk again, briefly.
- Add smaller plates or bowls of optional toppings so everyone can personalize their rainbow salad.
- Prepare plates with heaping piles of delicious color and dress with peanut dressing.
- Enjoy!
Ingredients for Rainbow Salad
- Greens:
- Spinach
- kale
- or lettuce
- Veggies:
- Purple cabbage, chopped
- Carrots, shredded
- Green beans, trimmed
- Protein:
- Roast chicken (leftovers), shredded
- Dressing:
- Peanut sauce vinaigrette, whisked together:
- 3 tbsp. olive oil
- ¼ cup peanut butter
- 2 tbsp. rice vinegar
- 2 tbsp. fresh lime juice
- 1 tbsp. soy sauce
- 2 tbsp. Honey
- 2 garlic cloves, chopped
- Small piece of ginger, chopped
- Optional toppings:
- Mint, trimmed
- Cilantro, trimmed and chopped
- Limes, sliced
Instructions
- Wash your greens, allowing time for them to try.
- Wash any fruit and veggies and prepare as mentioned.
- Ex. Shred the carrots
- Ex. Chop the purple cabbage
- Whisk together the ingredients for your dressing and set aside. When ready to serve, whisk again, briefly.
- Add smaller plates or bowls for the optional toppings so everyone can personalize their rainbow salad.
- Prepare plates with heaping piles of delicious, colorful foods.
- Enjoy!
Rainbow salads can be a key part of your gut health routine.Stay Healthy with a Gut Health Protocol
Rainbow salads can help keep your gut bacteria healthy and be a key part of your gut health routine. To streamline your routine, learn more about gut health and consider adding a gut health supplement to your day. San Francisco Pediatrician Dr. Julia Getzelman offers supplemental packages to help those good bacteria thrive. View and order the gut health supplement package or contact Dr. Getzelman to find the right package for you and your children’s health.
Dr. Julia Getzelman
Dr. Julia Getzelman is a holistic pediatrician in San Francisco whose practice is informed by the fact that the state of the gut and microbiome impact a child’s overall health.