3 Salad Recipes: Eating with colours Nach den Farben essen mit leckeren Salat-Rezepten 3 Recetas de Ensaladas: Comer por colores


3 Salad Recipes: Eating with colours

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3 Salad Recipes: Eating with colours

Salads are one of the most varied dishes that we, as humans, eat because we can include great variety of ingredients and create many combinations. A great way to create proper combinations and utilise the nutrients is to use a food colour guide, as in the case of fruits and vegetables, colours may indicate that vitamins or other benefits are contained. So enjoy the benefits of salads and fill your meals with a variety of colour!

Red Colour: Red fruits and vegetables contain lycopene, which makes them a very good source of antioxidants and also helps prevent the development of cancer. Some fruits which contain it are: watermelon, tomatoes, grapefruit and plums.

Watermelon Salad


  • 3 cups of watermelon
  • 1 cup of Cherry tomatoes
  • 8-9 leaves of Romaine lettuce
  • 1/2 cup of Walnuts
  • 1 cup of cucumber

For the dressing:

  • 1/3 cup of vinegar
  • 1/3 cup of Olive oil
  • Salt and Pepper (sufficient amount)
  • 1 tbsp. of mint


  1. Chop the watermelon into medium cubes or use something to give a round shape to the fruit servings.
  2. Halve the cherry tomatoes.
  3. Chop the lettuce into bite-sized pieces so that it is not difficult to consume.
  4. Chop walnuts in coarse pieces to bring lots of texture to the salad.
  5. Cut the cucumber into slices or strips: You can leave or remove the seeds.
  6. Combine all ingredients in a dish.

For the dressing:

  1. Mix all of the dressing ingredients in a bowl.
  2. Beat with the help of a small whisk or you can mix all the ingredients in a blender.
  3. Add to the salad and mix well.

Yellow foods: Full of xeanzantine and lutein which promote eye health, helping to avoid certain problems such as cataracts or vision loss. The pineapple, peppers and corn are examples containing these nutrients.

Yellow pepper salad


  • 2 yellow peppers
  • 2 tomatoes
  • 1/3 cup of yellow corn
  • 1/2 Onion
  • 3 tbsp. of chopped coriander (cilantro)

For the vinaigrette:

  • 2 tbsp. of vinegar
  • 1/3 cup of Orange juice
  • 1 tbsp. of balsamic vinegar
  • 1/3 cup of Olive oil
  • 1 Serrano chili * optional
  • Salt and Pepper (sufficient amount)


  1. Cut the peppers, remove seeds and cut into strips or into medium pieces.
  2. Chop the tomatoes into cubes or quarters.
  3. Lightly sauté the kernels of yellow corn, or if you prefer cook them in a little water, drain and reserve.
  4. Slice the onion and mix all ingredients in a bowl.

For the vinaigrette:

  1. Mix vinegar, balsamic vinegar and orange juice with the olive oil.
  2. Season with salt and pepper.
  3. Remove seeds and chop the chilli finely.
  4. Add to the vinaigrette and mix until incorporated.
  5. Dress the salad with the vinaigrette.

Purple: Fruits and vegetables of this colour have high levels of anthocyanins and bioflavonoids which help reduce problems associated with the cardiovascular system. Aubergine (eggplant), red cabbage and blackberries are examples of purple fruits.

Red cabbage salad


  • 3 cups of red cabbage
  • 1 red pepper
  • 2 carrots
  • 1/2 Onion
  • 1 cup of pineapple
  • 4 celery sticks

For the dressing:

  • 3 tbsp. of mayonnaise
  • 2 tbsp. of cream
  • 3 tbsp. of vinegar
  • 1 tbsp. of sugar
  • Salt and Pepper (sufficient amount)


  1. Finely chop the cabbage and carrot.
  2. Remove seeds from pepper and slice it thinly.
  3. Slice the onion and chop the celery.
  4. Mix pineapple with the remaining ingredients.

For the dressing:

  1. Mix all of the dressing ingredients and season with salt and pepper.
  2. Dress the salad with dressing.

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Tags: colors fruits salad recipes salads vegetables vitamins

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9 Reviews about 3 Salad Recipes: Eating with colours

on 01/02/2016
Hi there! I really enjoyed this article and would like to know more about different colours of fruit. Does anyone have any suggestions where I can find out more about food colour guides or similar resources?
Salads in Summer are a great, light and healthy option for meals and it's always good to try different methods of preparation.

on 31/07/2014
Excellent article, and excellent recipes. The key to making good recipes - I think - is making them simple, with products we all have on hand already. Cooking with the basics, and these articles do a great job at keeping it simple. I like the information on nutritive values as well.
on 13/06/2014
I once heard that a perfect balance for a salad is to include 7 colors. I love to know about the healing powers from each color, from now on I will see my food as a rebusting treat. I am curious to know more and enjoy all the diversity in nature with a fresh, crunchy and juicy vegetables in every meal.
Takes me back to our primate ancestors eating only fruits strait from the trees.

on 10/03/2014
thanks for sharing so good recipes to take advantage of the color of the fruits and vegetables, maybe you can prepare something very nice and colorful to enjoy with your family or partner, or even prepare anything for yourself, just to make you happy with a nice dinner, doesn't sound like a good idea?
on 08/02/2014
The touch of watermelon may be not the right for me because I do not like this fruit and more than that, I do no like mixing fruits in salads, I just don't feel like doing it and I have seen that you recommend that in the page, not mixing, so OI think this is not such a good idea, but the rest is ok tough
on 05/02/2014
my girlfriend is a huge lover of salads, but she is special, she doesn't eat anything that you put in her plate, so you need to prepare her something special just like she is, and those recipes are perfect to achieve my mission, I will invite her over the next week and I will surprise her with the whole rainbow in vegetables haha!
on 03/02/2014
The recipes are incredible! I never get tired of them and I know I can always locate an here. natural products have improved my physical fitness and my family too! is important to cook healthy, but also delicious specially with kids.
on 28/01/2014
There are many other colors that you should explain, because nature is full of color and you can find many benefits depending in them, maybe the white, or even the green, and in this way we can combine better, and well the recipes are nice too so congratulation for this!
on 27/01/2014
Those recipes are perfect for a thematic party, I mean, if you try something like dark you can opt for the purple ingredients to make a nice dinner with those colors, or If you are doing a party related with the flowers or spring you can opt for the yellow and red, both are good options!

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