Taste the Rainbow – Healthy Salads for Vibrant Living

Ingredients:

• Tri-colour quinoa
• Bell peppers (red, yellow, orange)
• Cherry tomatoes
• Cucumber
• Red onion
• Fresh parsley
• Lemon vinaigrette (olive oil, lemon juice, Dijon mustard, honey, salt, pepper)

Preparation:

1. Cook quinoa according to package instructions and let it cool.
2. Dice bell peppers, cherry tomatoes, cucumber, and red onion.
3. Combine cooled quinoa with diced vegetables.
4. Toss with chopped parsley and lemon vinaigrette.
5. Serve chilled or at room temperature.

Benefits: Quinoa provides complete protein, while colourful vegetables offer antioxidants and vitamins.

2. Mango Avocado Salad with Black Beans

Ingredients:

• Ripe mango
• Avocado
• Black beans (cooked)
• Red bell pepper
• Red onion
• Fresh cilantro
• Lime juice
• Olive oil
• Salt and pepper

Preparation:

1. Dice mango, avocado, red bell pepper, and red onion.
2. Rinse and drain black beans.
3. Combine all ingredients in a bowl.
4. Dress with lime juice, olive oil, salt, and pepper.
5. Garnish with chopped cilantro.

Benefits: Rich in fibre, vitamins, and healthy fats, this salad is refreshing and satisfying.

3. Greek Salad with Feta and Olives

Ingredients:

• Cucumber
• Cherry tomatoes
• Red onion
• Kalamata olives
• Feta cheese
• Fresh oregano
• Red wine vinegar
• Extra virgin olive oil
• Salt and pepper

Preparation:

1. Dice cucumber, cherry tomatoes, and red onion.
2. Pit and halve Kalamata olives.
3. Crumble feta cheese and chop fresh oregano.
4. Combine vegetables, olives, and feta in a bowl.
5. Dress with red wine vinegar, olive oil, salt, and pepper.

Benefits: Mediterranean flavours with antioxidants, healthy fats, and vitamins.

4. Beetroot and Orange Salad with Walnuts

Ingredients:

• Cooked and diced beetroot
• Orange segments
• Baby spinach
• Toasted walnuts
• Goat cheese
• Balsamic vinaigrette (balsamic vinegar, olive oil, honey, salt, pepper)

Preparation:

1. Prepare beetroot (boil or roast, then dice).
2. Segment oranges and toast walnuts.
3. Arrange baby spinach on a plate.
4. Top with beetroot, oranges, walnuts, and crumbled goat cheese.
5. Drizzle with balsamic vinaigrette.

Benefits: High in antioxidants, vitamins, and minerals like iron.

5. Asian-Inspired Sesame Ginger Noodle Salad

Ingredients:

• Soba noodles (or whole wheat noodles)
• Bell peppers (various colours)
• Shredded carrots
• Edamame
• Cucumber
• Green onions
• Sesame seeds
• Sesame ginger dressing (soy sauce, sesame oil, rice vinegar, ginger, honey)

Preparation:

1. Cook noodles according to package instructions, then cool.
2. Julienne bell peppers, shredded carrots, and diced cucumber.
3. Boil edamame and slice green onions.
4. Combine all vegetables and noodles in a bowl.
5. Toss with sesame seeds and sesame ginger dressing.

Benefits: Provides protein, fibre, and a variety of vitamins with Asian-inspired flavours.

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6. Spinach, Strawberry, and Goat Cheese Salad

Ingredients:

• Baby spinach
• Fresh strawberries
• Goat cheese
• Red onion
• Toasted almonds
• Balsamic vinaigrette (balsamic vinegar, olive oil, honey, salt, pepper)

Preparation:

1. Wash and dry baby spinach leaves.
2. Slice fresh strawberries and red onion thinly.
3. Crumble goat cheese and toast almonds.
4. Arrange spinach on a plate.
5. Top with strawberries, red onion, goat cheese, and almonds.
6. Drizzle with balsamic vinaigrette.

Benefits: Packed with antioxidants, vitamins, and healthy fats.

7. Caprese Salad with Balsamic Glaze

Ingredients:

• Fresh mozzarella
• Ripe tomatoes
• Fresh basil leaves
• Balsamic glaze
• Extra virgin olive oil
• Salt and pepper

Preparation:

1. Slice mozzarella and tomatoes into rounds.
2. Arrange alternating slices on a plate.
3. Tuck fresh basil leaves between cheese and tomatoes.
4. Drizzle with balsamic glaze and olive oil.
5. Season with salt and pepper to taste.

Benefits: Provides calcium, lycopene, and essential oils from basil.

8. Kale and Quinoa Salad with Citrus Dressing

Ingredients:

• Kale leaves
• Cooked quinoa
• Orange segments
• Pomegranate seeds
• Toasted pecans
• Citrus dressing (orange juice, lemon juice, olive oil, honey, salt, pepper)

Preparation:

1. Remove stems from kale leaves and chop finely.
2. Mix kale with cooked quinoa in a large bowl.
3. Add orange segments, pomegranate seeds, and toasted pecans.
4. Whisk together citrus dressing ingredients.
5. Toss salad with dressing until well coated.

Benefits: High in fibre, vitamins, and antioxidants.

9. Tuna and White Bean Salad

Ingredients:

• Canned tuna in water
• Cooked white beans (such as cannellini beans)
• Cherry tomatoes
• Red onion
• Kalamata olives
• Fresh parsley
• Lemon juice
• Extra virgin olive oil
• Salt and pepper

Preparation:

1. Drain tuna and white beans.
2. Halve cherry tomatoes and slice red onion.
3. Pit and halve Kalamata olives.
4. Combine all ingredients in a bowl.
5. Dress with lemon juice, olive oil, salt, and pepper.
6. Garnish with chopped fresh parsley.

Benefits: Provides lean protein, fibre, and healthy fats.

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10. Mexican-Inspired Quinoa Salad

Ingredients:

• Tri-colour quinoa
• Black beans (cooked)
• Corn kernels (cooked)
• Red bell pepper
• Cherry tomatoes
• Red onion
• Fresh cilantro
• Lime juice
• Olive oil
• Cumin, paprika, salt, and pepper

Preparation:

1. Cook quinoa according to package instructions and let it cool.
2. Rinse and drain black beans.
3. Cook corn kernels until tender.
4. Dice red bell pepper, cherry tomatoes, and red onion.
5. Combine quinoa, black beans, corn, bell pepper, tomatoes, and onion.
6. Dress with lime juice, and olive oil, and season with cumin, paprika, salt, and pepper.
7. Garnish with chopped cilantro.

Benefits: Packed with protein, fibre, and a blend of flavours from Mexican cuisine.