Recipe: Mom's Summer Salad

Proper nutrition involves fuelling your body with a variety of natural foods. We are very fortunate to have access to a variation for fruits and vegetables, allowing us to make dishes full of flavour and health benefits.

Eating the colours of the rainbow (summer salad) has many benefits which includes reducing inflammation, keeping eyes strong, lowering cholesterol, protecting against breast, skin, and stomach cancers, fighting diseases like Alzheimer's and helping purge the body of potential carcinogens.

Summer is a great time of year not only for the warmer weather but for growing a larger variety of fruits and vegetables. In the summer, we often opt for lighter meals such as salad and smoothies. If you are looking to add more colour to your dishes, I would suggest adding one or two vegetables (one that you do not eat regularly) to your meals to explore different flavours and add more health benefits.

If you are stuck and want to easy to follow recipe, here is my Mom's Summer Salad.

rainbow salad recipe seasonal summer


  • Romaine Lettuce and Spinach, wash thoroughly
  • 1 1/2 cup Red, orange and yellow bell pepper, diced
  • 1/2 cup Radishes, sliced
  • 1/2 cup Green onion, sliced
  • 1/4 Capers
  • Handful Dill
  • 2 Hard boiled eggs, sliced
  • Salt and pepper to taste


Mix all ingredients in bowl and drizzle with dressing (olive oil, mustard, balsamic vinaigrette) . Enjoy!

Additional resources

Whole Living - Eat Rainbow