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UPSIDE-DOWN RAINBOW SALAD  ← check this out to see salad in a wide-mouth quart jar! Make your salad ahead of time for quick summer lunch or dinner.

  1. Dressing on bottom of jar – try adding herbs to non-fat Greek yogurt
  2. Hearty veggies – they will “marry” the flavors in the dressing
  3. Add to your RAINBOW – try new veggies that add color and variety
  4. Throw in some protein – meat, nuts, seeds, cheese, even pasta
  5. Top with tons of leafy green goodness –greens also add simple protein
  6. Involve the whole family. HAVE FUN.

How many colors are in your jar / on your plate? Colors in fresh fruit and stir fried and steamed veggies do equal variety in nutrients.

A discussion on this topic brings up the word “phytonutrients.” From the best I can tell,  we are talking about fruit nutrients, “phyto” being Greek for fruit. We would say fruit chemicals, but that word sounds scary. “Phytonutrients” is the operative words. And REMEMBER what our mothers told us (well, they didn’t use the word “phytonutrients”) – the vitamins are often found closest to or in the skin of the fruits and vegetables we eat. Here’s a list to get you started.

Red: pepper, tomato, rhubarb, berries, pomegranate seeds, red onion, pink grapefruit, beets, radishes

Orange/yellow: carrots, orange pepper, papaya, apricots, squash, pineapple, sweet corn, sweet potatoes, mangoes

Green: kale, romaine, spinach, cucumber, celery, sprouts, broccoli, roasted Brussels sprouts, zucchini, green onions, peas, and avocado

Black/purple organic fruits and vegetables: roasted eggplant, purple cabbage, figs, plums, blueberries, and blackberries

White organic fruits and vegetables: cauliflower, jicama, mushrooms, garlic, and onions

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  1. Veggie Wash Anyone? « Cooking on the Palouse

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