Rainbow Crunch Salad

No one has time for a boring salad and this Rainbow Crunch Salad is my go-to for the summer! It has a rainbow of veggies from spinach and avocados to beets and red bell peppers. I dress it with a delicious, creamy blueberry vinaigrette.

As a Health Coach, I'm constantly getting asked for salad recipes that aren't boring. What I tell my clients is you need a salad for every season like this Rainbow Crunch Salad for the summer or a fall chopped salad, a spring asparagus salad, or a kale Caesar salad.

Why You'll Love This Recipe

Nutrient Dense: This recipe is packed full of colorful veggies, which means that you're getting a variety of nutrients in every bite! People always ask what the healthiest salad is and I respond, that one with lots of color is key.

Customizable: You can customize this salad to make it your own. Add or subtract any veggies or fruit that you wish.

Meal Prep: This is a great salad to prep for the week. You can store it in mason jars or just chop all the produce ahead of time to make for easy assembly. Then, it's easy to make for lunches or a quick dinner all week. Feel free to add your favorite protein to keep you full even longer.

Ingredients You'll Need

Spinach: Spinach is the main ingredient in this salad and is one of the best greens to use for a salad! It's full of iron, potassium, and calcium. It aids in lowering blood pressure, regulating digestion and blood sugar, and so much more.

Golden Beets: They are in season during the summer, which makes them perfect for any summer chop salad. These are high in fiber, folate, potassium, iron and many more essential nutrients. Beets are known to lower blood pressure and increase exercise capacity.

Carrots: Another way to add some sweetness and crunch to this salad. Carrots are full of vitamin A, biotin, and beta-carotene. They aid in eye health, lowering cholesterol, and weight loss.

Red Onion: Red onions are full of antioxidants that help fight inflammation. They also have folate, manganese, and some vitamin C. They are antibacterial, help digestion (for some), and can help reduce your risk of cancer.

Red Bell Pepper: These add a nice sweetness to any salad. They are full of Vitamin A and Vitamin C so they can help boost your immune system and can support your overall eye health.

Avocado: Not only are avocados a source of healthy fats, but they have magnesium, potassium, and lots of fiber. They help reduce the risk of many health conditions!

Blueberries: The dressing for this salad is a creamy blueberry vinaigrette and with berry season here, there's nothing better than a sweet blueberry! These little berries are high in Vitamin K and Vitamin C. They are an antioxidant and are super heart-healthy and anti-inflammatory.

Cashew Butter: This is where the creaminess of the creamy blueberry vinaigrette comes from. If you haven't had cashew butter, it's similar to creamy peanut butter but has a caramel flavor to it. I really like Artisana Naturals because it' made with only a couple ingredients and is extra creamy.

Lemon Juice: This adds a nice tartness to the dressing to help balance out the sweetness of the blueberries.

Garlic: Garlic is known for its anti-inflammatory and antibacterial properties. It helps fight many diseases like the common cold, heart disease, and others.

Maple Syrup: This dressing needs a little something sweet and maple syrup is it! If you've never had pure maple syrup, you're missing out because there's nothing better. I love cooking with maple syrup.

Olive Oil: It's really important to get a high-quality olive oil and one that is 100% olive oil. The food industry likes to cut corners when it comes to oils, so be sure you check your labels.

Salt and pepper.

Instructions

Cook the beets: I add them to my Instant Pot and cook on high pressure for 15 minutes. Then I release the pressure and it makes peeling and cutting the beets a breeze. You can also roast them in the oven until they are fork-tender.

Make the Dressing: Combine all the ingredients in a blender or food processor. I love my Ninja food processor for this. Blend until smooth.

Build the salad: Add each ingredient to a bowl and drizzle the creamy blueberry vinaigrette on top.

Recipe Tips and Tricks

Time saver: This salad does require some chopping efforts, but you can cut down on that with a food processor or find vegetables at the store that are chopped for you.

How to serve: This a delicious salad on its own, however, if you want to add protein to help sustain you for longer periods, go for it! I love grilled chicken or grilled steak on it best, but shrimp or salmon would be delicious, too.

Recipe Variations

Nut-free option: If you don't like cashew butter or have a nut allergy you can omit the cashew butter! A substitution for this is tahini.

High protein: If you're someone that needs more protein, feel free to add any protein to this salad. I like grilled chicken or steak best!

Make it Whole30: The only ingredient in the recipe that is not Whole30 is maple syrup. You can simply leave this out or add a date to replace it and make it Whole30 compatible.

Storage Tips

Salad in a jar: You can create this salad and store it in mason jars for up to three days in the refrigerator. I recommend keeping the dressing on the side.

Prep: If you chop the veggies ahead of time, just store in separate airtight containers with a paper towel in each (to absorb the moisture) for up to 5-7 days.

Dressing: This dressing stays good in the refrigerator for up to five days.

FAQS

How do you jazz up a boring salad?

I always tell my clients to add more color if they are feeling their salad is boring. My equation for an exciting salad is greens, something crunchy, something starchy, and then add as many veggies as you like. Don't forget a delicious dressing! I really like dairy-free ranch or Caesar dressing.

What are the best vegetables for a salad?

I always find the best veggies for a salad are the ones that are in season. This is because they will be the freshest (and the cheapest) at that time of the year. Some staples I always have in a salad are onions, tomatoes, and hearty green leaves. From there add a rainbow of colorful veggies!

What is the most healthy salad you can make?

Honestly, one like this Rainbow Crunch Salad is going to be the healthiest. The reason I say this is because it has something from every color in the rainbow. Each color represents a different nutrient, so the more colors you have the more micro-nutrients you are getting!