Eat The Rainbow

What I love most about not eating meat is that there are so many colours on my plate when I make delicious salads, and each colour gives so many beneficial nutrients – so, eat the rainbow and you will shine like one.

RED: Healthy Heart, Protect Against Cancer’s especially prostate cancer- Food’s that contain lycopene and anthocyanin’s such as beetroot, red pepper, tomato, apples, strawberries, raspberries, red onion and pomegranate.

ORANGE/YELLOW: Improve Immunity, Vision and Healthy Skin – Food’s with Vitamin A and C and high in antioxidants such as oranges, peppers, mango, squash, carrots, sweet potato, lemon, papaya, mango and pineapple, peach, apricot and sweetcorn.

GREEN: Improve Vision and Reduce Risk Of Certain Cancer’s and Heart Disease – Food’s that contain chlorophyll such as spinach, broccoli, courgette, kale, collard greens, artichoke, kiwi, brussels sprouts, celery and asparagus.

BLUE/PURPLE: Help’s Memory and Improve’s Risk Of Gum Disease, Stomach Ulcers, Heart Disease and Some Cancer’s – Food’s that contain anthocyanin’s such as aubergine, grapes, blackberries, blueberries, plums and raisins.

WHITE: Promote Healthy Heart, Protect Against Disease, Lowering Risk Of Cancer’s, Ease Inflammation – Food’s that contain anthoxanthin’s and  allicin such as parsnips, cauliflower, onion, potato, garlic, mushrooms, radish and banana.

I’ve made this rainbow plate of assorted salads inspired by Japanese and Vietnamese salads as these are my all time favourite cuisines in the world!

The main part of the salad is the Parsnip Rice, a recipe that I’ve adapted from Get The Glow by Madeline Shaw, the first raw food cook book my mama gave to me when I started eating raw. The recipe is to die for and my mama always makes the most delicious vegan sushi with this Parsnip Rice. I’ve just changed it ever so slightly to a spicy version.

These salad’s make a rainbow of colour and flavour for a really filling lunch, but are great to have as a variety at a raw food vegan dinner party if you just make more of everything!

RECIPE

You will need a spiralizer to make your carrot noodles and courgette ribbon’s. If you have not yet invested in one and you are vegetarian or vegan, you really do need one – I swear it’ll change your life! Not expensive at all and a huge investment, find the one I have here.

You will also need a blender, any will do but I use a magimix which can grate also to save time when making the Parsnip Rice.

Ingredients

Parsnip Rice:

2 Parsnips Peeled and Grated

50g Pine Nuts

3 Tbsp Rice Vinegar

1 Tsp Sriracha Sauce

Carrot Noodles:

1 Carrot

1 Lemon Squeezed

1 Orange Squeezed

Courgette Ribbons:

1 Courgette

1 Tbsp Spirulina

1 Tbsp Raw Honey

2 Tbsp Extra Virgin Olive Oil

1 Tbsp Balsamic Vinegar

Miso Mushrooms:

A Handful Of Chestnut Mushrooms Chopped into Quarters

1 Tbsp Coconut Oil

1 Tbsp Miso Paste

1 Tbsp Raw Honey

2 Tbsp Tamari Soy Sauce

1 Garlic Clove Finely Chopped

1 Inch Ginger Finely Chopped

Red Cabbage and Ginger:

1/4 Red Cabbage Thinly Sliced

2 Tbsp Pickled Ginger

2 Tbsp Tamari Soy Sauce

Garnish:

2-3 Spring Onions

A Handful of Fresh Mint

A Handful of Coriander

1 Radish

Chia Seeds

Black Pepper

Method:

Parsnip Rice:

After you’ve peeled and grated the parsnips you are going to blend with the pine nuts, rice vinegar and the Sriracha to form a fluffy mixture. Add a tiny amount of water if it’s too thick and stop to give it a stir as sometimes it can mush into one place in the blender.

Easy!

Place the parsnip rice in the centre of a large plate, this is going to be the base of your salad.

Carrot Noodles:

Place your carrot in the spiralizer with the smallest noodle board in place and make noodles!

Toss your spiralized carrot in a small bowl with the freshly squeezed lemon juice and orange juice and place in one corner of the plate.

Courgette Ribbons:

Place your courgette in the spiralizer with the ribboned board in place and make courgette ribbons!

In a small jar that has a lid, add the spirulina, raw honey, extra virgin olive oil and balsamic vinegar and shake it up.

Place the courgette ribbons into a bowl and pour the sauce over and toss.

Once covered in the sauce, place the courgettes next to the carrots, forming the second part of the circle of salads.

Miso Mushrooms:

In a small jar that has a lid, add the miso paste, raw honey, tamari soy auce, garlic and ginger and shake it up.

Add the coconut oil to a small pan and turn on a low heat.

Add the mushrooms and the mixed sauce from the jar and stir for 1-2 minutes.

Take the mushrooms off the heat and add as the next part of the salad.

Red Cabbage and Ginger:

Toss the cabbage with the pickled ginger and tamari soy sauce in a bowl, and then add on the next part of the plate of your salad.

Garnish:

Thinly slice the spring onions and chop the fresh mint and corriander. Add these to the salad bowl to form a perfect circle and full plate.

Thinly slice the radish and add over the top of the parsnip rice.

Finish with a sprinkle of Chia Seeds and Black Pepper.

Enjoy!

Love Always

Luca

 

 

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