A common and simple nutrition message is to eat a rainbow of colors each day of fruits and vegetables. By doing so you’re assuring that you’ll get the full assortment of vitamins, minerals and phyto-nutrients provided by those foods. The Rainbow Salad with its red cabbage, green broccoli, orange carrots and purple raisins offer the full spectrum of colors in one dish. The beautiful mixture of colors and textures makes it a feast for the eyes that will draw everyone to this nutritious salad.
All the vegetables in this salad are available at the Saratoga Farmers Market, as well as the honey. Pick up the ingredients today and throw together this colorful Rainbow Salad tonight.
Rainbow Salad with Honey-Orange Dressing
2 cups thinly sliced red cabbage*
1 cup small broccoli florets*
1/3 cup shredded carrot*
1/3 cup raisins
1 can (15 ounces) garbanzo beans (or 1 1/2 cups cooked dry-packaged beans) rinsed, drained
1/3 cup walnut pieces
Toss all ingredients together in salad bowl.
Honey-Orange Dressing
1/3 cup cider vinegar
1/4 cup honey*
3 Tbsp frozen orange juice concentrate
2 Tbsp canola oil
1 tsp poppy seeds (optional)
Mix all ingredients. Drizzle over salad and toss.
Makes 8 servings. Nutrition per serving: 180 calories, 8g fat, 70 mg sodium, O mg cholesterol, 26 g carbohydrate, 4 g fiber, 4 g protein, 20% DV vitamin A, 50% DV vitamin C.
This market recipe appears courtesy of Diane Whitten at Cornell Cooperative Extension and The Saratogian. Ingredients marked with an asterisk (*) are available at the Saratoga Farmers’ Market.
For information about food and nutrition, contact Diane Whitten at Cornell Cooperative Extension at 885-8995 or email dwhitten@cornell.edu.
