I often advice my clients to 'eat a rainbow'. This means including vegetables of every colour in your meal to maximise its nutritional value and to help diversify your microbiome. Plants are not only important for their fibre, vitamin and mineral content. They also contain a large group of compounds called phytonutrients.
Different colour pigments contain different health promoting compounds (polyphenols such as anthocyanins, quercetin, resveratrol, and carotenoids such as lutein, zeaxanthin, and mezoxanthin).
These were evolved to protect the plants against pests and infection and have been found to offer numerous health benefits to us humans.
They work as antioxidants and studies have demonstrated benefits such as boosting the immune system, reducing inflammation, helping the detoxification process, promoting healthy oestrogen metabolism, supporting cardiovascular health, and preventing chronic disease.
Organic plants contain more phytonutrients because they have had to work harder to survive.
- 1/2 head red cabbage
- 1/2 red onion
- 1 zucchini
- 4-5 carrots
- 1 spring onion
- 1/2 pomegranate
- basil (around 10 leaves)
- mint (around 15 leaves)
- fresh coriander (small handful)
- optional: kelp, konjac or rice noodles
- optional: cooked sliced chicken or turkey (fine to omit for a vegan version)
- sliced almonds for garnish
- juice from 3 limes
- 1 tsp apple cidre vinegar
- 2 tbs olive oil
- 1 tbs honey
- 1 1/2 tsp fish sauce (or vegan alternative)
- 2 cloves garlic
- 2-3 pinches salt
- chilli or chilli powder to taste
- Fry the meat and slice thinly
- Thinly slice the cabbage and red onion. Julienne zucchini and carrots into thin strips and mix it all together in a large bowl.
- Thinly cut the herbs and add to the bowl.
- Whisk the dressing ingredients together in a small bowl, then massage into salad.
- Add pomegranate, noodles (follow instructions on the pack) and meat and mix it all together.
- Garnish with sliced almonds