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R A I N B O W SALAD + the health benefits of different coloured fruit & veg!

GAHH! ALL THE COLOURS! How divine does this salad look! So fresh, bright and COLOURFUL!

So I think it is only fitting for me to talk about the colours of the rainbow different fruit and vegetable produce! Now, these colours are not only pretty to look at, but provide an array of health benefits – with each colour providing certain known benefits and a relating phytonutrient! Fruit and vegetables fall into five different colour categories: red, purple/blue, orange, green and white/brown.

RED - LYCOPENE Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy!

PURPLE /BLUE - ANTHOCYANIN Anthocyanin is an antioxidant that protects cells from damage and can help reduce the risk of cancer, stroke and heart disease!

ORANGE/YELLOW - CAROTENOIDS The well-known carotenoid, Betacarotene, is converted to vitamin A, which helps maintain healthy mucous membranes and eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness!

GREEN – WIDE RANGE Green vegetables contain a range of phytochemicals including carotenoids, indoles, folates and saponins, all of which have anti-cancer properties!

BROWN/WHITE- ALLICIN Allicin is known for its antiviral and antibacterial properties!

So now that you know what each colour provides, heres a summary table of what fruit and vegetables are in each colour category!


2 carrots, grated 2 zucchini, spiralized 8 cherry tomatoes, halved ½ avocado, sliced

DRESSING 1/3 cup extra virgin olive oil 1 garlic clove, minced 1 tbsp red wine vinegar 1 tsp Dijon mustard Salt and pepper


1. Blend dressing ingredients all together. 2. Now chuck it all together! (or lay out in a neat, coherent manner, like mine!)

3. SHARE ON INSTAGRAM & TAG @herpurelife

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