Eat the rainbow


A full-day menu of healthy food with all the colours of the rainbow! The colours of different foods are important. This healthy one day menu of easy recipes is perfect in spring, summer and early autumn! 

Breakfast: Fresh pressed juice and energy nut bars




  • 1/2 medium red cabbage
  • 2 large beets
  • 1 pomegranate


Remove outer leaves from cabbage. Peel beet and cut into wedges. Remove pomegranate seeds from the flesh. Process the cabbage, beets and pomegranate seeds in a juicer according to manufacturer’s instructions.

Nutritional value (per serving): Calories 187; Fat 1g; Carbohydrates 43g; Protein 7g

Fruit and nut energy bars


Bottom Layer:

  • 2 cups rolled oats
  • 2 bananas
  • 1/4 cup slivered almonds
  • 1/4 cup sunflower seeds
  • 4 Tbsp raw honey
  • 1 Tbsp coconut oil
  • 1 tsp vanilla
  • 1 1/2 tsp cinnamon
  • 1 tsp salt

Top Layer:

  • 1/2 cup rolled oats
  • 1/2 cup dried cranberries
  • 1/4 cup slivered almonds
  • 1/2 pumpkin seeds
  • 1 cup fresh blueberries
  • 1 Tbsp flax seeds
  • 1 Tbsp chia seeds
  • 1/4 cup coconut milk


Combine all bottom layer ingredients and blend in a food processor. Press mixture into 9“ x 9“ baking dish greased with coconut oil. Bake for 10 to 12 minutes at 350°C. Meanwhile, combine all top layer ingredients. Add to bottom layer and bake for an additional 15 minutes.

Nutritional value (per serving): Calories 3332; Fat 28g; Carbohydrates 1015g; Protein 55g

Lunch Recipe: Curry spiced roasted veg salad with lentils and microgreens




  • 5 cups of water
  • 1 cup dried lentils
  • 1 Tbsp coconut oil
  • 1 tsp salt
  • 1 tsp cumin

Roasted Veggies:

  • 1/2 cauliflower, diced
  • 1 large beet, diced
  • 4-5 carrots, diced
  • 1 large sweet potato, diced
  • 3 Tbsp coconut oil
  • 2 tsp curry paste

Curry Dressing:

  • 1 Tbsp coconut oil
  • 1 tsp raw honey
  • 1 tsp curry paste
  • 1 Tbsp apple cider vinegar
  • 2 Tbsp olive oil
  • 1 tsp dijon mustard


  • 1 avocado, quartered
  • 1 cup microgreens or sprouts


Rinse lentils well. Add to water and bring to boil. Reduce heat and simmer for 45 minutes. Toss diced vegetables in coconut oil and curry paste mixture. Place on a baking sheet and roast at 350°C until tender, flipping after 20 minutes. For curry dressing, combine all ingredients in a jar with a lid. Shake well to combine. Dress microgreens and set aside. Lay lentils in a serving dish and top with roasted veggies and avocado. Drizzle remaining dressing over the veggies and top with microgreens.

Nutritional value (per serving): Calories 842; Fat 63g; Carbohydrates 71g; Protein 18g

Dinner: Seared trout with warm bean and tomato salad

No trout in the store? Try it  with salmon.



Bean Salad:

  • 2 cups dried white navy beans
  • 4 cups lukewarm water
  • 1/2 red onion
  • 2 cloves garlic
  • 2-3 vine tomatoes, diced
  • 2 large handfuls of kale, roughly chopped with stems removed
  • 2 Tbsp tomato paste
  • 2 Tbsp balsamic vinegar
  • 1 roasted red pepper, diced


  • 2-3 lbs sea trout, pin-boned and filleted
  • Parsley and Lemon Gremolata:
  • 1 bunch fresh flat leaf parsley
  • 1 lemon, juiced
  • 2 garlic cloves
  • 1 pinch of salt and pepper
  • 1 cup olive oil

Soak beans in water for 3 hours. Remove from water and bring 4 fresh cups of water to a boil in a medium pot. Add beans, reduce heat to low and simmer for 1 hour. Sauté garlic and onions on medium-high heat with olive oil, salt and pepper. Add fresh tomatoes, kale, balsamic and tomato paste. Reduce to medium-low heat and let simmer.  Add 2 cups cooked beans and red pepper, toss to combine. Season trout with salt and pepper. Sear, skin side down, in a well oiled medium-high heat pan. Cook until golden brown, flip and take off heat. For the gremolata, blend parsley, lemon juice, garlic and salt and pepper in a food processor. While blades are spinning slowly, add the oil until fully incorporated. Top the seared fish with the sauce.

Nutritional value (per serving): Calories 1029; Fat 70g; Carbohydrates 32.5g; Protein 70.2g

More Inspiration: Here’s an awesome home made pizza recipe if you don’t want fish…and it’s still colourful and healthy!