Rainbow salad

Adam Liaw
Eat the rainbow.
Eat the rainbow. Photo: William Meppem

There's no need to have your tastebuds surgically removed to eat healthy food. "Eating the rainbow" is one of the simplest and most memorable pieces of nutritional advice you can follow. From carotenes to lycopene, the colour of vegetables is often an indicator of their nutritional qualities. Lycopene is a powerful antioxidant that may help combat everything from heart disease to ageing. Tomatoes, capsicums, carrots and red cabbage are all high in lycopene.


1/4 red cabbage, finely shredded on a mandoline

1 small carrot, sliced thinly into matchsticks

2 cups mixed cherry tomatoes, quartered

2 small capsicums (1 yellow, 1 red), sliced thinly into matchsticks

1 continental cucumber, seeds removed, sliced into matchsticks

1/4 tsp toasted black sesame seeds, to serve

For orange and sesame dressing

juice of 1 orange

1 tbsp white wine vinegar

1 tsp castor sugar

1 tbsp cold-pressed macadamia oil, or grapeseed oil

1 tsp sesame oil

1 tbsp soy sauce



1. Mix the ingredients for the dressing together.

2. Toss the salad with the dressing, scatter with the sesame seeds, and serve immediately.