It is usually not among the favorite dishes of the smallest of the house, and the parents always seek to find ways of getting kids to eat more fruit and vegetables. Today I bring you the dish more fun, colorful and healthy for kids: a salad a rainbow.
It is combined in a salad many colors, so that it contains all the benefits of fruits and vegetables. And even though we know that there are certain fruits and vegetables, which do not appear on our menus because the child doesn't like anything, there are many possible combinations.
The key is that each color represents a food group rich in vitamins, minerals, antioxidants and definite nutrients very beneficial for the health. And since it has been proven that there that take up to ten servings of vegetables to have more benefits in the long-term health, any idea is a good one.
A dish that feeds well and that is attractive to children, what more can we ask? Choose from among these ingredients the most I like in the family, the combinations of fruits and vegetables can be infinite, encourage them with olive oil or a sauce to taste and Bon Appetite!
Red: beets, red peppers, red apples, cherries, tomatoes, strawberries, watermelon... foods Are rich in Phytonutrients, lycopenes (a type of carotene beneficial to health), anthocyanins, and vitamins A and C. These foods are known for their effect in the control of blood pressure, to reduce the risk of cancer and to reduce the risk of Alzheimer's disease.
Green: kale, spinach, cucumber, leafy green vegetables, broccoli, melon, beans, peas, kiwi, swiss chard. These are foods rich in lutein, fiber, potassium, folic acid and vitamins of group B. Among its benefits is that preserve good vision and reduce the risk of tumor growth in patients with cancer.
Yellow / Orange: carrots, sweet potatoes, corn, pumpkin, apricots, oranges, grapefruit, tangerines, pears, pineapple... Are foods known to be rich in beta-carotene and bioflavonoids, fiber and vitamin A. The benefits of these foods is associated with a stronger immune system, reducing the risk of heart attack. Also keep the bones strong and teeth healthy and give the skin a better state of health.
Blue / Purple: blueberries, blackberries, grapes, raisins, prunes. Are foods with a high content of anthocyanins and phenolic compounds. The benefits are the reduction of memory loss related with age, blood pressure control and the reduction of the effects of aging.
White: Garlic, potatoes, onions, cauliflower. Are foods with a high content of allicin, fiber, and potassium. The benefits are the reduction of cholesterol levels and also reduces the spread of cancer.
To the salad you can add cheese, nuts, hard-boiled egg, rice, pasta, pieces of chicken... to make it a dish more complete. If you prepare the salad a rainbow next to our children will see that it is fun and also if I commented all of the properties that has this food, will eat with more enthusiasm. I soon want to make new combinations!