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Happy Rainbowls 🌶🥦🥕
Happy NEW Week to you!
We’ve ALL heard the phrase “eat the rainbow” so I thought I’d create a quick meal or meal prep idea that will support us in this goal and inspire more veggie consumption while also being simple & tasty!
🌈What colors are in your lunch today?
This week’s challenge is a fun one – and if you have kids, you definitely will want to get them in on the action!
It’s the “EAT THE RAINBOW” Challenge!
I’ve even included a handy list to get you started. 🤩
❤️ Did you know that health experts recommend eating at least 4½ cups of fruits & veggies every day?
🧡 That’s 1 to 2 cups of fruit, and between 2 to 3 cups of vegetables a day.
💛 That doesn’t mean just munching on baby carrots and apple slices all the time – you’ll get even more valuable micronutrients (like vitamins, minerals, and important plant compounds) if you eat a VARIETY of fruits and veggies.
💚 Plus, it’s a lot tastier!
💙 That’s where this challenge comes in – this week, it’s all about eating a veggie/fruit choice from each color group.
💜 Here’s a list to help get you inspired:
Red/Pink: beets, cherries, cranberries, pink grapefruit, pomegranates, radicchio, radishes, raspberries, red apples, red grapes, red peppers, rhubarb, tomatoes, and watermelon.
Orange/Yellow: yams, squash, apricots, cantaloupe, carrot, corn, grapefruit, lemons, mangoes, nectarines, oranges & tangerines, orange & yellow peppers, papaya, peaches, pineapple, pumpkin, sweet potatoes.
Green: artichokes, asparagus, avocados, bok choy, broccoli, Brussels sprouts, celery, greens (cabbage, lettuce, spinach, kale, etc), cucumber, green beans, green grapes, green onions, green peppers, kiwi, leeks, limes, okra, pears, peas, watercress, zucchini.
White: bananas, cauliflower, garlic, Jerusalem artichoke, mushrooms, onion, potatoes, parsnips, and shallots.
Blue/Purple: blackberries, blueberries, purple cabbage, currants, dates, eggplant, purple grapes, plums, prunes, purple figs, and raisins.
✅ #1: Let us know if you are IN for the Rainbow Challenge below in the comments section.
✅ #2: How will YOU do this week’s challenge? Will you divide and conquer (eat one color a day)? Make a giant salad with one choice from each?
Let us know in the comments!
🥕 I’ve got a few tips … because you do NOT have to overhaul your entire diet to make this happen.
🌽 Just add a veggie/fruit to your snacks.
🥬 Stir spinach, kale, or other leafy greens into sauces and soups.
🥦 Add a veggie to your breakfast, like an omelet or scramble.
🍅 Have two sides of veggies with your dinner instead of one.
🍇Add frozen cauliflower to your smoothies.
🍓 Have some mixed berries for dessert once or twice a week.
🍆 Experiment with new veggies/fruits and make it fun!
🛒 Buy the rainbow – when purchasing your produce choose an array of colors and varieties there are so many different vitamins and minerals that our bodies need. We can meet some of those needs through our variety of produce. I buy produce that is on sale that week, so it’s fun that it gives an opportunity to try new and different things less expensively!
REFERENCE:
2 servings
Ingredients:
- 1/2 cup dry quinoa, rinsed well
- 1 cup stock or broth
- 1 red bell pepper, sliced
- 1 large carrot, peeled and sliced
- 1 summer squash, chopped
- 1 cup broccoli florets
- 1 cup shredded purple cabbage
- 1 cup chicken or turkey leftover, chopped or shredded
- 2 green onions, thinly sliced
To Serve:
- toasted sesame oil, coconut aminos
Instructions:
• Rinse quinoa using a fine mesh strainer, then drain it completely.
• Place your rinsed quinoa in a small/medium pot with broth. Bring to a boil, then reduce the heat to low.
• Top the pot with a strainer and arrange your bell pepper, carrot, summer squash, broccoli, and cabbage on top as shown in the video.
• Cover the pot and simmer where the broth is just bubbling for about 15 minutes until the liquid has been completely absorbed. Check by pulling back the quinoa with a fork to see if any liquid remains.
• Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork. Add sea salt and pepper to taste.
Remove your pot from the heat and allow everything to cool until ready to handle.
Divide your quinoa equally between 2 serving bowls.
Arrange your steamed veggies and cooked leftover chicken on top of the quinoa.
Garnish with chopped green onions.
Serve with a drizzle of sesame oil and coconut aminos if desired.
Enjoy!
💚Rachel
Ingredients
- 1/2 cup dry quinoa, rinsed well
- 1 cup stock or broth
- 1 red bell pepper, sliced
- 1 large carrot, peeled and sliced
- 1 summer squash, chopped
- 1 cup broccoli florets
- 1 cup shredded purple cabbage
- 1 cup chicken or turkey leftover, chopped or shredded
- 2 green onions, thinly sliced
- To Serve:
- toasted sesame oil, coconut aminos
Instructions
- Rinse quinoa using a fine mesh strainer, then drain it completely.
- Place your rinsed quinoa in a small/medium pot with broth. Bring to a boil, then reduce the heat to low.
- Top the pot with a strainer and arrange your bell pepper, carrot, summer squash, broccoli, and cabbage on top as shown in the video.
- Cover the pot and simmer where the broth is just bubbling for about 15 minutes until the liquid has been completely absorbed. Check by pulling back the quinoa with a fork to see if any liquid remains.
- Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork. Add sea salt and pepper to taste.
- Remove your pot from the heat and allow everything to cool until ready to handle.
- Divide your quinoa equally between 2 serving bowls.
- Arrange your steamed veggies and cooked leftover chicken on top of the quinoa.
- Garnish with chopped green onions.
- Serve with a drizzle of sesame oil and coconut aminos if desired.
- Enjoy!
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