Healthy Parenting: Put a rainbow on their plate.

If every day you eat the same types of fruit and vegetables you are limiting how healthy and energetic you could be.

Not only will a diet of fresh fruit and vegetables give you a multitude of vitamins and minerals for great health, but within the colour (pigment) of fruits and vegetables are special plant chemicals, with a big name, called ‘phytochemicals’.

You may have heard of phytochemicals called ‘Antioxidants’?

Phytochemicals like these prevent disease and premature aging (yes, I mean wrinkles!), fight illness, plus make our bodies run smoothly; in fact, we can’t live very well without them! 
For this reason, make sure you eat a rainbow worth of fresh produce daily.

There are literally thousands of nutrients within each fruit and vegetable that work synergistically (like a team) to benefit your body. But don’t think that taking a multivitamin pill each day can replace them. 
Although supplements do have their place, a multivitamin pill only has limited nutrients – it does not compare to the thousands of nutrients found in fruits or vegetables.

Think of the many nutrients as an army, aimed for defending your body and keeping it well. Everyone knows that in a battle an army needs each and every soldier – not just the superior officers.

This is the same for your body. It needs the thousands of nutrients from fruit and vegetables fighting as a team – not just the ‘superior’ nutrients put in a pill.  

Since no fruit or vegetable contains every nutrient that you could possibly benefit by, it is good practise to constantly vary your diet. Therefore, with each meal, think of my ‘rainbow principle’:

‘Lots of colour and lots of selection, gives your health the greatest protection.’



[Use certified organic produce wherever possible]

1 ½ cups of mescalin lettuce mix 
½ cup Coriander leaves roughly chopped
½ cup Papaya (remove skin and seeds, cut into small cubes)
1 ½ tsp of Papaya seeds, rinsed and separated 
3 mushrooms sliced
2 sides of a red capsicum (slice thinly)
¼ cup Red Cabbage (roughly chopped)
Small Lebanese cucumber (cut in half lengthways, slice off small wedges)
1 small Carrot (cut in half lengthways, slice off small wedges)
6 cherry tomatoes (cut in halves)
1 Avocado, ripe but firm (slice flesh off in wedges) 
1 side of a Green Capsicum (slice thinly)
Red onion (sliced thinly)
5 – 8 Olives - Kalamata pitted (cut in halves)

1 tsp Sesame seeds
2 tsp sunflower seeds
2 tsp pepitas 

Layer the ingredients. Gently lift some of the lower layers to the surface. Sprinkle seeds over top. Dress with the ‘Salad Super-dressing’ from my book The Superfruit Juice Book.

For non-organic produce, I recommend you use Safeguard Fruit & Veggie Wash to remove harmful pesticides, chemicals and waxes.


If you think that eating salads is boring, it’s probably because the ones you’re eating really are. 

Salads don’t have to be dull! My Rainbow Salad will not only grab the family’s attention, but it’s super-special on the tastebuds too! Containing every colour that fruits and vegetables can offer, this salad contains an amazing array of vitamins, minerals and life-giving phytochemicals. 

Of course there’s the benefit of superfruits like Avocado and Papaya, as well the nutrition of seeds with their good oils and fibre. Add the Salad Super-dressing from my book The Superfruit Juice Book  and you’ll have a meal so full of health, you’ll be bursting at the seams with vitality.

Make up a large batch and then refrigerate in an airtight container for days worth of yummy, nutritious meal.

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