The Powerful Colors of the Rainbow Salad

I may often sound like a broken record when it comes to the food we eat, however I will forever continue with my mantra … Food is Medicine. What you eat matters. It matters for you body, mind and heart. 

Eating the rainbow describes the luscious colors of fruits and vegetables that contain superpowers for your health. Antioxidant, flavonoids, vitamins, fiber, minerals, and anti-inflammatory agents are just some of the wholesome benefits of my Rainbow Salad. This recipe has all those wonderful ingredients to nurture your brain and body.  

Eat the rainbow of fruits and veggies daily. Your brain and body will love it!

To Healthy Cooking and Eating!


Rainbow Salad

Dark greens, vegetables, legumes, nuts and seeds make a powerhouse salad as a main or side dish.
Prep Time 30 minutes
Cook Time 20 minutes
5 minutes
Total Time 55 minutes
Course First Course to Meal, Hors d’oeuvres/Appetizers, Side Dish
Cuisine All American
Servings 6 Servings
Calories 287 kcal


  • 1 large Cucumber, organic Diced, remove skin if desired
  • 1 cup Arugula Chopped; mix greens with spinach if desired
  • 1 cup Carrots, shredded Pre-shredded, organic
  • 1/2 cup Sweet onion or green onions (scallions) Finely chopped
  • 1 med Butternut squash
  • 1 cup Quinoa Cook using vegetable broth. Use 1/2 to 1 cup cooked quinoa in the salad (save the rest for another meal).
  • 2 cups Vegetable broth (to cook quinoa)
  • 1 can Black beans or chickpeas Low or no salt. Drain and rinse well with cold water.
  • 1/2 cup Sunflower seeds Raw
  • 1 whole Red or yellow sweet pepper Thinly sliced
  • 1 cup Vegan feta cheese Diced or crumbled
  • 1 med Avocado Pitted and diced in large pieces
  • Salt & pepper To taste


Melissa’s Modifications
This salad is filled with the colors of whole foods packed with vitamins, minerals, fiber, antioxidants, and whole goodness. Beans and avocado add healthy fiber and fats needed for brain and body health.
You can mix up the vegetables. Try adding a can of quartered artichokes (low or no salt, rinsed well), chopped mushrooms, cherry or sliced vine tomatoes for added color, flavor and nutrition. More dark green leafy veggies like kale or spinach are also great to consider adding!
No dressing is necessary for this salad. If desired, squeeze juice from a lemon or a sprinkle of balsamic or apple cider vinegar.


Serving: 11cCalories: 287kcalCarbohydrates: 42gProtein: 12gFat: 16.3gSaturated Fat: 1.4gSodium: 312mgFiber: 12gSugar: 7.7g
Tried this recipe?Let us know how it was!

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