Rainbow Salad: An Easy & Healthy Recipe from GetzWell’s Founding Pediatrician!
Dr. Getzelman has plenty of ways to add variety to her rainbow salad.Whether making a kid-friendly salad or needing a quick and healthy recipe, this rainbow salad is an easy staple. Dr. Getzelman, a holistic pediatrician in San Francisco and the founder of GetzWell Personalized Pediatrics, loves making this rainbow salad because it’s not only delicious but it supports her well-being. And, the bugs in her belly love it as much as she does!
Your gut will thank you for all the prebiotics, antioxidants and nutrients this recipe offers.
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.”
It’s easy to add tons of color to this salad if you follow the general template below. It doesn’t have to be the same every time, either. Add variety by switching which greens, veggies, fruits, proteins, dressing and herbs you use. Have fun with it and everyone will be looking forward to eating the next rainbow!
- 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
- 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!
- 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
- 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.
