It is not usually among the favorite dishes of the smallest of the house, and parents always look for ways for children to eat more fruit and vegetables. Today we bring you the most fun, colorful and healthy dish for kids: a rainbow salad.
It involves combining many colors in a salad, so that it contains all the benefits of fruits and vegetables. And although we know that there are certain fruits and vegetables that will not appear on our menus because the child does not like anything, there are many possible combinations.
The key is that each color represents a group of foods rich in vitamins, minerals, antioxidants and ultimately very beneficial nutrients for health. And since it has been proven that you have to take up to ten servings of vegetables to have more long-term health benefits, any idea is good.
A dish that feeds well and that appeals to children, what else can we ask for? Choose from these ingredients the ones you like most in the family, the combinations of fruits and vegetables can be endless, dress them with olive oil or a sauce to taste and Bon Appetite!
Red: beet, red peppers, red apples, cherries, tomatoes, strawberries, watermelon ... They are foods rich in phytonutrients, lycopene (a type of carotene beneficial for health), anthocyanins and vitamins A and C. These foods are known for their effect on blood pressure control, to reduce the risk of cancer and to reduce the risk of Alzheimer's.
Green: cabbage, spinach, cucumber, green leafy vegetables, broccoli, melon, beans, peas, kiwi, chard. These are foods rich in lutein, fiber, potassium, folic acid and vitamins of group B. Among its benefits is that they preserve good vision and reduce the risk of tumor growth in cancer patients.
Yellow orange: carrots, sweet potatoes, corn, squash, apricots, oranges, grapefruit, tangerines, pears, pineapple ... These are foods known to be rich in beta-carotene and bioflavonoids, fiber and vitamin A. The benefits of these foods are related to a stronger immune system. , reducing the risk of heart attack. They also maintain strong bones and healthy teeth and give the skin a better state of health.
Blue / lilac: blueberries, blackberries, grapes, raisins, plums. They are foods with a high content of anthocyanins and phenolic compounds. The benefits are the reduction of age-related memory loss, the control of blood pressure and the reduction of the effects of aging.
White: Garlic, potatoes, onions, cauliflower. They are foods with a high content of allicin, fiber and potassium. The benefits are the reduction of cholesterol levels and also reduces the spread of cancer.
To salads you can add cheese, nuts, boiled egg, rice, pasta, chicken pieces ... to make it a more complete dish. Yes We prepare the rainbow salad with our children You will see that it is fun and if we also tell you all the properties that this food has, they will eat it with more desire. Soon they will want to make new combinations!
