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Rainbow Bowl

A variety of colours on your plate ensures a variety of nutrients! Have fun making your plate as colourful as possible - it's surprisingly easy! These are great for packed lunches or speedy suppers.

As you build your rainbow bowl, think about a different ingredient for each colour. I've provided a list of inspiration below, but choose the ingredients you love.


White

Its a good idea to start with a grain. Starchy carbohydrates are an essential part of a healthy diet, and many grains provide vitamins and protein too. My favourites are white rice, brown rice, quinoa, bulgur wheat, pearl barley, freekeh and couscous.


Red

Fresh tomato salsa - my favourite is fresh diced tomatoes with a little tamarind paste, honey, salt and pepper.

Chargrilled peppers - you can stir fry these in a pan, roast in the oven or just buy a jar.

Fast smoky beans -In a bowl, mix some cooked beans (any type works - cannellini, haricot, butter beans, chickpeas) with a teaspoon of tomato puree, drop of honey, sprinkle of smoked paprika, ground coriander, salt and pepper. Heat in a pan for a few minutes if you want, but can be eaten cold.


Orange

Fresh carrot pickle - grate a carrot and mix in a teaspoon of mango chutney - it works! Or just a squeeze of lemon with salt and pepper is tasty too.

Roast squash or sweet potato - Cube an roast in a dash of oil. Easy, delicious and great for meal prep.

Miso tofu - cut firm tofu into cubes, then fry off in a hot pan with oil. Add a teaspoon each of miso paste, soy sauce and chilli jam. Toss in the pan until starting to caramelize.


Yellow

Sautéed yellow courgettes - Finely slice yellow courgettes then cook slowly in a pan with a little oil and garlic until soft. Season with salt and pepper.

Corn salsa - Mix cooked corn with a little spring onion, fresh coriander and chilli flakes.

Quick curried chickpeas - mix cooked chickpeas with a little mayo and curry powder.


Green

Avocado - peel first then slice to get the perfect avocado 'fan' effect.

Garlicky kale or spinach - fry off some chopped garlic in a pan, then toss in a handful of kale/spinach. Sauté for a few minutes to wilt.

Salad - fresh, easy and load of colour. I love rocket, watercress and spinach. Choose darker leaves for even more nutrients.


Purple

Quick pickled red onions - buy these or make them yourself. Their punchy sour flavour balances the other savoury, salty or sweet flavours on your plate.

Beetroot - few different options here. The easiest are pre-cooked beetroot or finely sliced raw. If you've got some time, wrap peeled beetroot bulbs in foil and roast at 180 degrees Celsius for 45-60 minutes, until they can be easily pierced with a sharp knife. Slice up to serve.

Slow roast aubergine - Cut aubergine into wedges, place in a roasting tray with oil, miso paste, a little honey and soy sauce. Cover with foil and roast at 180 degrees Celsius for an hour or so, until soft and sticky.


Once you've chosen your elements, layer up on a plate and tuck in! You can prepare most of these in advance then mix and match throughout the week.

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