Eat Smart

Mix’n Elena: Rainbow Chopped Salad

by Elena Tsonos, food blogger


As a college student, you might often find it difficult to fit everything into your daily schedule; perhaps you’ve procrastinated on an eight-page paper, got called into work for a four hour night shift, and have to attend a mandatory club meeting—and that’s all on top of going to class! If you want to stay in shape by working out and have a social life , that also takes up time, too!

Because you’re always on the go, chances are you are probably eating on the go then, too. This might mean you’re having a granola bar for breakfast, a bagel for lunch, and a sandwich or pasta for dinner—but where is all the color in your diet? If you’re eating on the go, your diet mostly contains grains that are all white and brown; this is because your diet is lacking fruits and vegetables that add both color and fiber to your diet.  Something clearly needs to change in order for your diet to fit well with your busy schedule.

This brings us to today’s featured recipe- Rainbow Chopped Salad. This recipe was featured in the February 2011 issue of Bon Appetit and was created by Myra Goodman and Sarah LaCasse. Rainbow Chopped Salad is a great recipe for students eating on-the-go, because it is simple to make and includes six different fruits and vegetables from the different colors of the rainbow, which will add a ton of color to your diet. Because the recipe makes two servings, you can have one serving for dinner and store the second serving in a plastic container for you to take with you for lunch the next day. (But remember, if you plan to eat some the next day, keep the dressing on the side to avoid the salad getting soggy.) Containing fruits and vegetables from almost every color of the rainbow, this salad will definitely add color to your bland diet. Click ahead for the recipe!

Rainbow Chopped Salad

Ingredients:

Dressing-

  • 1/4 cup red wine vinegar
  • 1 1/2 tablespoons finely chopped shallot
  • 1/2 tablespoon honey
  • 1/4 cup hazelnut oil or extra-virgin olive oil

Salad-

  • 6 cups chopped romaine hearts
  • 4 cups sliced red cabbage
  • 1 large Fuji apple, halved, cored, diced
  • 1 Asian pear, halved, cored, diced
  • 1 mango, peeled, diced, or 2 Fuyu persimmons, peeled, seeded, diced
  • 3/4 cup hazelnuts, toasted, husked, coarsely chopped
  • 1/2 cup pomegranate seeds
  • 1/2 cup crumbled blue cheese (optional)

Directions:

Dressing-
Whisk vinegar, shallot, and honey in small bowl to blend. Gradually whisk in oil. Season dressing to taste with salt and freshly ground black pepper.

Salad-

  1. Combine romaine and next 6 ingredients in very large bowl; toss to blend. Add dressing and toss to coat.
  2. Divide salad among plates. Sprinkle with blue cheese, if desired, and serve.

This salad provides fiber from a variety of fruits and vegetables. It is very sweet and will definitely curb any cravings for sweets that you may have without adding additional fat. The nuts in the salad are complementary to the sweet flavors and also add a savory twist. If you’re looking for additional mix-ins for the salad, I would recommend adding raspberries, sliced tangerines, blueberries, raisins, or roasted red peppers. For additional protein, try adding 3 oz of grilled chicken breast. Rainbow Chopped Salad is perfect for the spring and summer time when more of the exotic fruits such as mango and pomegranates come into season.

As always, try out the recipe and don’t forget to comment back to leave your opinion. Remember to watch out for next week’s featured recipe.

Mix’n Elena says, “It’s all in a day’s mix!”

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