Diversifying food choices is essential for keeping our gut’s microbiome healthy. When our digestion is performing optimally, our bodies can absorb the maximum amount of nutrients from the foods we consume, thereby improving the performance of all of the systems that keep us healthy!
There is also mounting evidence showing that what we eat affects physical health and mental health. A great way to keep our mind, body and spirit happy is by consuming a rainbow...in the form of a salad, of course!
This dish is able to be completely tailored to your personal preference. Read the guide below for suggestions on creating your own Rainbow Superfood Salad!
Dark, leafy greens provide essential vitamins and minerals such as calcium, iron and folate. They are also a great source of fiber.
You can choose just one green for your base, or experiment with a mix! Some ideal options are:
There are also a number of green fruits and veggies that make excellent additions. Choose one or two:
Orange and yellow veggies are great for protecting our bones and vision! They are packed with benefits from beta-carotene, vitamin C and potassium.
Add a handful of sunshine-y goodness such as:
Everyone loves a good kick in their salad, and many red and purple veggies add a perfect punch. They are also rich in antioxidants and phytonutrients, which are great for strengthening your immune system!
Toss in any of the following:
Satisfy your senses by adding some crunchy goodness to your creation. Some delicious, healthy options (that are also packed with Omega 3’s!) are:
The classic vinegarette ratio is three parts oil to one parts acid. Add a pinch of salt and pepper or fresh herbs, and you’ve got a great dressing that is fresh and healthy!
For oils, consider:
Some great acidic options are:
Southwest Institute of Healing Arts’ integrative and comprehensive nutrition programs teach you to bring about healthy lifestyle changes in your life and the lives of future coaching clients. We’re not simply a nutrition school – we’re an accredited college focused on mind-body-spirit health!