Sarah Poten, Education and Special Projects Coordinator of Greenmarket (CENYC), has a challenge for our kid helpers: “Find at least one fruit or vegetable of each color at the Greenmarket! Make your plate as colorful as possible for a rainbow of healthy nutrients for your body!” See the color-specified nutrient list after the recipe for Rainbow Salad!
Red: 1 red pepper or 1 large and/or 2 small red tomatoes
Orange: 2 carrots and/or 1 large orange heirloom tomato
Yellow: 2 fresh ears of corn and/or 2 lemon cucumbers
Green: 1 lb of lettuce or baby greens and 2 cucumbers, and/or1 large green zebra tomato
Blue: 1 cup of blackberries or concord grapes
Purple: 2 purple carrots or 1 cup of freshly grated purple cabbage
Pink: 4 radishes or 1 large chiogga beet (or other pink beet)
2 tablespoons apple cider or red wine vinegar
1 ½ teaspoons Dijon mustard (optional)
1 teaspoon fresh thyme or basil (optional)
1/8 teaspoon salt
Pinch of pepper
6 tablespoons olive oil
Cutting board and knife, grater, measuring spoons, small wire whisk, salad tongs or two large spoons, vegetable peeler, salad bowl and small mixing bowl.
Inhabitots note: Why not present your veggie salad inside a wooden serving bowl (from the reclaimed wood of fallen trees) or accent it with a vegetable parchment bowl? Both the Spencer Peterman and the Margaret Dorfman hand-crafted bowls (pictured) are available at Uncommon Goods ($28-$200).
1) Rinse all the vegetables under the faucet, and peel the carrots and cucumbers.
2) Ask a grown-up to help you cut the peppers, tomatoes, radishes, beets and cucumbers using the cutting board and knife. Put all the pieces into the salad bowl.
3) Grate the carrots and cabbage into the salad bowl.
4) Tear the lettuce gently and put it in the salad bowl.
5) Place the grapes or blackberries in the salad bowl.
6) Cut each ear of corn in half, stand each half ear on end, cut off the kernels and place them in the salad bowl.
7) Dressing: In the small mixing bowl, combine vinegar, mustard, thyme or basil if using, salt and pepper. Using the whisk, stir well until blended. Slowly add olive oil and continue to stir. Add more salt or pepper to taste.
When you’re ready to serve, add about half the dressing to the salad. Using tongs or large spoons, toss the salad until evenly coated with the dressing. Add more dressing to taste.
Red (Tomatoes and Peppers) – Vitamin C is an antioxidant which helps fight against cancer. Vitamin A is important for vision and strong bones. Potassium: helps your muscles and nerves work. It also regulates the amount of fluid in your body and helps in energy metabolism, which is how you get energy from food.
Orange (Carrots) – Vitamin A is important for vision and strong bones. (The purple carrots have more!) Folate helps your body grow and develop. Potassium helps your muscles and nerves work.
Yellow (Corn) – Folate helps your body grow and develop. Potassium helps your muscles and nerves work. Vitamin C is an antioxidant which helps fight against cancer.
Green (Lettuce) Vitamin A is important for vision and strong bones. Vitamin K helps your muscles and nerves work. Manganese protects cells from damage caused by free radicals. It also helps your nerves and bones work and stay healthy.
Blue (Blackberries) Vitamin C is an antioxidant which helps fight against cancer. Potassium: helps your muscles and nerves work. Vitamin K regulates the amount of fluid you have in your body.
Salad photo by Foodstories