Have you ever heard the saying eat the rainbow? Well, this is a great way to do it.
Fruit and Vegetables fall into 5 different colour categories and each colour category has its own unique set of phytochemicals that not only give the fruit and veg their colour but also come with their own unique set of health benefits.
| Colour | Examples | Benefits |
| Red | Tomato, Red capsicum, Strawberries, Raspberries | Red fruits and vegetables contain a natural plant pigment called lycopene which is an antioxidant that helps to reduce the risk of cancer and keep our heart health. |
| Purple/Blue | Beetroot, Red cabbage, Blueberries | Purple fruits and vegetables are coloured by a natural plan pigment called anthocyanin. This pigment has antioxidant properties that help to protect our cells from damage and reduce the risk of cancer, stroke and heart disease. |
| Orange | Carrots, Sweet Potato, Mango, Apricot, Pumpkin | Orange fruits and vegetables are given their colour by carotenoids. A well-known carotenoid is beta-carotene which is converted into vitamin A and helps to protect the mucous membranes and maintain good eye health. Another well-known carotenoid is lutein. Lutein is stored in the eyes and helps to prevent cataracts and age-related macular degeneration. |
| Green | Cabbage, Spinach, Cucumber, Green Apple, Green Grapes | Green fruit and vegetables contain a range of phytochemicals which help to reduce the risk of cancer but also some of our green fruits and veg are great sources of folate, which is especially important during pregnancy. |
| Brown/White | Cauliflower, Mushrooms, Garlic, Ginger, Banana | White and brown fruit and vegetables also contain a range of phytochemicals. An example is allicin, found in garlic which is known for its antiviral and antibacterial properties. |
This salad is a great way to get plenty of colour on your plate! This recipe does make about 8-10 serves so it is a great option when you are catering for a large group or if you want ot have leftovers for the next few days.
What should I serve this salad with?
We love this salad with our salmon and sweet potato patties although we also love it with some cooked shredded chicken and have even served it with Korean style chicken tacos.
Crunchy Asian Style Slaw
This salad is a great way to get plenty of colour on your plate! This recipe does make about8-10 serves so it is a great option when you are catering for a large group or if you want to have leftovers for the next few days.
Servings: 10 people
Ingredients
- 1/2 red cabbage shredded
- 2 large carrots grated
- 3 spring onion finely sliced
- 1/3 cup slivered or chopped almonds roasted
Dressing
- 2 tbsp rice wine vinegar
- 1 tbsp soy sauce
- 1 lime juiced
- 2 tbsp sesame oil
- 1 tbsp honey
- 2 cloves or tsp garlic crushed
- chilli to taste
Instructions
- Combine all ingredients in a jar or bowl and shake or stir until well combined.
- Combine all salad ingredients in a large bowl and mix to combine.
- Pour over the dressing and toss to combine.
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