It’s important to consume a variety of colours from fruits and vegetables every day, because they all offer something unique that contributes to our overall health and vitality. Lighter colours such as whites and yellows have incredible immune boosting properties, such as onion and garlic. The chlorophyll in green foods is very cleansing and alkalizing, which is so important for weight loss and disease prevention. Bright colours such as reds, blues and purples promote glowing skin and heart health. Black foods are the most antioxidant rich foods, this is why I have included black rice in my rainbow bowl. Other sources include some berries, Nigella seeds and black sesame seeds. You can add black antioxidants to your diet simply by sprinkling these seeds on your salads or in your smoothies. All fruits and vegetables reduce our risk of cancer and disease, so aim to eat up to 12 serves a day!
- 2/3 cup 100% Peanut butter or almond butter*
- 1 tbsp Tamari (wheat free soy)
- 1 tbsp fish sauce
- 1 tbsp coconut sugar, maple syrup or rice malt syrup
- 1 tbsp lime juice
- 1 small red chili, deseeded and chopped
- 2-3 tbsp of hot water, as needed
Mix all ingredients in a bowl, adding a little water as needed to reach desired consistency. Taste and adjust the balance- sweet (coconut sugar), sour (lime juice) salty (tamari and fish sauce) to your preference.
For the rainbow bowl put together a selection of your favourite herbs, vegetables, protein and grains. Here are some suggestions:
- Mint leaves
- Coriander leaves
- Shredded vegetables- choose from Bean sprouts, Avocado, Purple and green, cabbage, carrot, red capsicum, snow peas, sprouts, cucumber, shredded fresh or dried coconut.
- Black or brown rice or quinoa
- Grilled tempeh, prawns or chicken, optional
- Boiled eggs
Shred your vegetables really fine. Arrange your chosen ingredients on a plate, and drizzle with dressing or serve it on the side. Sprinkle with sesame seeds if desired.
Tip: Make extra and take for lunch the next day, or mix the ingredients together for a Satay dressed coleslaw.
*Ensure your nut butter is clean- no added oils or sugar. It should say 100% on it. Most supermarkets stock them, usually in the health food section.