Italian Rainbow salad

Italian Rainbow salad

Nothing screams health more than a salad. A diet rich in micro-nutrients is exactly what you need if you want to improve your health. Vegetables, especially if consumed raw are also rich in a special kind of nutrients called phyto-nutrients (phyto is the latin word for plant) which are vegetables and fruits.

Phytonutrients are also described as nature’s own medicine as they have huge amounts of benefits and i many cases act as anti-oxidants, anti-inflammatory, supporting our, immune, cardiovascular and detoxifying system and more

Each color in fruits and vegetables, is expression of a different nutrients of healing compound, so that mixing different colors on your plate, means bringing lots of different nutrients to your diet.

Vegetables have also the benefits of being low in sugar, so perfect to counteract a starchy based diet or for those with insulin resistance.

Italian rainbow salad

March 30, 2019
: 1
: Easy

A delicious and nutrients rich rainbow salad to boost your health. Perfect as a side for a fish dish.


  • For the salad
  • Few cos or romain lettuce leaves
  • 1/2 red romano pepper
  • a handful of spinach leaves
  • few red radicchio leaves
  • For the vinagreitte
  • Extra-virgin olive oil
  • 1/2 teaspoon of wholegrain mustard
  • a dash of olive oil
  • a teaspoon of capers
  • Step 1 Simply wash and dry the vegetables, roughly chop the salad leaves with your hands, place then in a salad bowl, and add the finely sliced Romano pepper.
  • Step 2 Mix the oil, mustard and lemon juice, add the chopped capers and mix again. Add on the salad and stir through.

The humble Romaine salad, id often overlooked as a green vegetable in favor of the trendiest kale, but it surprisingly rich in nutrients, and is low in oxalate, making it a good alternative to oxalate rich vegetables like spinach,  too. You can use Romaine lettuce to bulk up your salads, or as base to use up other leftover salad vegetables.


Try it with

Seabream capers italian salad

Seabream with capers vinagrette & Italian rainbow salad


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