It’s food Friday and last week I set an extra

challenge in the facebook group (we are

doing five veggies a day this month) that

we were all to eat a rainbow of veggies


Red, Pink, Yellow, Orange, Blue and Purple

and Green, not in any particular order


So, they had to eat a veggie for each colour

throughout the week and not only did they

find that task difficult but reaching the five

veggies a day has been more difficult than

they originally thought


However, they are all doing much better as

the days have gone on and most of the

success has come down to planning in

advance and shopping for the right foods


So, back to the rainbow, each food has

different nutrients and vitamins but the

colour of the food is important as it tells

you the vitamins in that food


Yellow and Orange foods are high is

vitamins A and C


Green foods are high in vitamins K, B & E


Purple foods are high in vitamins C & K


Red foods are high in Vitamin C and



Beige food is usually junk food i.e. foods

with little or no vitamins and nutritional



Mixing the colours up every day means you

are getting a more balanced approach to

your eating but you should also feel more

energetic and your digestive system will

thank you


The three easiest ways to get all your colours

are by making a smoothie/juice, soup or

salad as you can bung everything in there


One of my favourite salad recipes that covers

just about all of them is:


  • Dressing:
  • 1 lemon, juiced
  • 4 garlic, minced
  • 2 red onion, minced
  • sea salt, to taste
  • 75 ml tahini
  • 2 extra-virgin olive oil, tablespoons
  • black pepper, to taste
  • Salad:
  • 1 small beets with greens, bunch
  • 3 carrots, peeled
  • 4 large radishes
  • ½ fennel bulb
  • ½ red onion
  • 1 head bok choy
  • 1 large apple

1. Remove greens from beets and set aside.

2. Thinly slice beets, carrots, radishes, fennel bulb and red onion with a vegetable peeler. (keep beets separate or everything will go pink) Drizzle shaved beets with olive oil and a pinch of sea salt, and toss. Place remaining shaved vegetables in a large bowl, sprinkle with sea salt, and toss.

3. To make the dressing, combine lemon juice, minced garlic and red onion, and a generous pinch of sea salt in a small mixing bowl. Whisk in tahini, and then the olive oil. Add black pepper and additional sea salt to taste.

4. Cut beet greens and bok choy into thin ribbons. Core apple and slice very thin.

5. Drizzle the beets with several tablespoons dressing. Do the same for the vegetables. In a large salad bowl, drizzle beet greens, bok choy, and apple with dressing. Just before serving, toss everything but the beets with the greens. Tuck beets throughout. Finish with a few drizzles of dressing and a pinch each of sea salt and black pepper.


Try to make it this weekend and let me know what you think


p.s. I’ll add it on to the members site too xx


Carolyne is the owner of Fit Strong Females with a Studio in Glasgow City Centre and an Online Membership Site, with 18 years experience. She is also a Fitness, Success and Food Blogger, Author and Writer. You can contact her at or find more information at 

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