Eat the rainbow salad

Eat The Rainbow Salad

(Last Updated On: May 21, 2020)

Eat The Rainbow Salad

This Eat The Rainbow Salad is chock full of veggies and all the colors of the rainbow! It’s full of health benefits, Whole 30, Paleo and Vegan friendly. This salad is also low carb, and the avocado, walnuts and olive oil add a decent amount of healthy fats. If you want to add even more healthy fats, add some MCT oil.

Eat the rainbow salad egg and avocado berries red onion

Current Updates

Every state in the country has no officially started loosening restrictions in some form or another. But here in NYC, things are still pretty much in lockdown. Parts of NY are in phase 1 reopening. Not here we are still under the same orders as we were eight weeks ago. Exciting news, one week from today, we’ll be able to get out for a bit and head down to my parents in North Carolina. I can’t tell you how excited I am to sit in the backyard! This has really made me realize all the little things that I’ve taken for granted, being able to walk out the front door without a mask, popping in the food store really quick to grab something. I miss eating at restaurants so much, sure we’ve still been doing delivery once a week, but it’s not the same. Don’t even get me started on the nail salon! My eyebrows are outta control you guys!

I started a 30 Day Yoga Challenge, and liked it so much that I’m restarted from the beginning and am now on day 42. You wouldn’t think 10-12 minutes of something every day would have a significant change, but I’m surprised. I feel stronger in all the poses. My flexibility has increased, it’s actually amazing. On Monday, I also added a Beachbody workout to the regimen. 80 Day obsession! Anybody ever do it? It’s day three, and my ass is on fire! It hurts so good!! But I know tomorrow I’m going to have difficulty getting up out of the chair lol. I hope you are still trying to make positive changes amid all this chaos! Let me know what you’ve been up to below.

The Power Of the Rainbow

I hate boring salads. People should never eat a boring salad! That’s why I love my salads big and loaded with all the good stuff. If you’re going to eat salad as a meal, it should keep you full—none of this ice burg lettuce with some diced tomatoes, and cucumbers. I’m talking big loaded salads, just like my Whole 30 Steak Salad, and Nicoise Salad, this salad is loaded with all the goods! 

whole 30 steak salad
Whole 30 Steak Salad Click Image for recipe

Firstly, if you are not putting salt and pepper on your salad, you’re doing it wrong. You wouldn’t eat most other meals without a little seasoning. So why do it with a salad? Game changer! It’s also important we start with a good base. I love spring mix for this salad. Iceberg has it’s place, for example, burgers. But not as the base of a salad. You want something more exciting. The red onion gives you that crunch, cause food like art is about texture combinations. Then we add berries. I went blueberries and raspberries to double the flavor and color! The avocado gives you that refreshing creaminess and adds healthy fats. Walnuts also add healthy fats, and again bring texture to the plate. Nothing worse than a soggy salad! We top it all off with a light and bright dressing. Simply fresh squeezed lemon and olive oil.

Nerdy Healthy Stuff

Did you know that fruits and veggies have similar health benefits when grouped by colors? This is because plants get their color from phytonutrients, or plant nutrients—natural substances that help protect the plant from free radicals. It just so happens that they also support human health in specific ways. Need some inspiration to make your diet more colorful? Below is a list of the colors of the rainbow, foods included in the color group, and their primary health benefits.(1)

fruits and juices rainbow


This group is best known for its heart health benefits. They tend to be high in antioxidants that reduce the risk of developing atherosclerosis, hypertension, and high cholesterol. 

 Veggies – Tomatoes, cabbages, radishes, beets, red onion

 Fruits – Cherries, Raspberries, watermelon, apples, pomegranates.

red onion

Orange & Yellow

 Bright yellow and orange colored fruits, vegetables, and even herbs like ginger, contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C, and beta-carotene (vitamin A). These nutrients help our bodies in a variety of ways, because who wouldn’t want healthier eyes and bones?(2) 

  Veggies/Herbs– Ginger, Turmeric, Carrots, Peppers, Corn, Summer squash, yellow beets

Fruits- Pineapple, Lemons, Oranges, Peaches, Apricots, Cantelope.


Green vegetables and fruits are rich in fiber, folate, potassium and vitamins A, C, E and K. Some of the key phytonutrients in green produce are isothiocyanate, lutein, zeaxanthin, isoflavones and EGCG. They support arterial function and cell, lung and vision health.(3)

 Vegetables – Lettuce, leafy greens, spinach, brussel sprouts, leeks, bok choy, green onions. Don’t forget about those herbs, basil, thyme, oregano, cilantro, even mint! 

Fruits– Limes, avocados, green apples, honeydew melon

lettuce in bowl rainbow spring mix

Blue & Purple-

  • Many blue and purple plants are high in zeaxanthin, resveratrol, Vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Many of these nutrients are found in red fruits and vegetables as well. These are most known for their anti-aging and anti-inflammatory effects. (4)

Veggies– Purple cabbage, purple asparagus, eggplants

Fruits- Blueberries, blackberries, elderberries, grapes, plums 

eat the rainbow salad

Tips, Recs, Sub

  • Spring mix is a personal preference of mine, but you can put this over any lettuce you want. Spinach is also a good option here.
  • Leave off the egg if you want to keep it vegan.
  • If you are looking to add more healthy fats, add some MCT oil. It has no flavor, and a even just a tablespoon goes a long way. I sports research brand, available through amazon here. (Not sponsored just a brand I love!)
  • If you don’t want to use the lemon/olive oil dressing, Primal Kitchen has a great Whole 30/Paleo Friendly Cesar or ranch dressing that perfectly pairs with this salad. Order here through Amazon. 
  • Walnuts can also be swapped out for almonds or cashews.
  • I can’t stress enough the importance of adding a little salt and pepper to your salads, it helps so much 🙂 

Get the Ingredients

You can have all the ingredients delivered to you directly from Whole Foods with FREE DELIVERY in 2 hours or less, through Amazon Prime. Make sure you use this link for a free 30-day trial. If you are low income and receive EBT or other government benefits, you may qualify for a reduced rate of $5.99/month.

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Eat the rainbow salad

Eat the Rainbow Salad

A delicious salad that's filled with all the colors!
Prep Time 10 mins
Cook Time 0 mins
Course Dinner, lunch
Cuisine American, healthy, paleo, whole 30
Servings 2 Salads



  • 1 package Spring Mix or Spinach
  • 1/4 Small Red onion diced
  • 1 Avocado (1/2'd)
  • 1/4 Cup Walnuts chopped
  • 1/2 Cup Blueberries
  • 1/2 Cup Raspberries
  • 2 hard boiled eggs


  • 1 Lemon juiced
  • 2 Tablespoons Olive Oil



  • Place half the lettuce on each plate. Split the remaining ingredients in half, and place them on top of each plate of lettuce. Add salt and pepper. (leave the egg off for vegan), Add dressing.


  • Whisk lemon juice and olive oil together, drizzle over salad.
Keyword avocado, berries, paleo, salad, whole 30

Enjoyed Eat the Rainbow Salad?

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  1. This looks so refreshing and scrumptious! I just may need to make a ‘rainbow salad’ tonight for dinner! Thanks for sharing.

  2. Salads can be such a great way to sneak in lots of color to your diet! Thanks for the recipe and encouraging your readers to make great choices for health and longevity!

    • Thanks Maureen. Salads are great, as long as they aren’t boring!! Yes I’m all about myself and my readers making good healthy sustainable choices, and being kind to our bodies. Thank you for taking the time to comment 🙂

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