A rainbow bowl of crunchy chopped seasonal vegetables ~ this is a great base salad recipe to prep in advance and add different greens, herbs, tomatoes, grains, beans and proteins too.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
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Rainbow Veggie Chopped Salad
WASH all the vegetables.
PEEL + DICE all the veg about the same size – a good chance to hone your knife skills.
MIX all ingredients in a glass dish with a lid.
STORE in the fridge with the lid on.
as the base of your salad
with tofu or feta cheese
with grains + beans like chickpeas, black beans, lentils, rice, quinoa
with Crispy Lettuce Salad
with Nasturtium Salad.
with herbs, nuts and seeds.
ADD Chickpeas, cooked lentils, cannellini beans, pinto, adzuki, black beans, black-eyed peas, corn, rice, quinoa, farro.
SWAP | ADD vegetables for anything you have – cabbage, radishes, radicchio, tomatoes, tomatillos, peas, corn, beans.
ADD nuts or seeds, herbs
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.