This colorful, vibrant salmon salad is full of phytonutrients, vitamins, and healthy fats! You’ll love the sweet and tangy lime dressing drizzled over rice and 7 different, crunchy, raw vegetables! It’s so important to get raw vegetables in our diets because we get more phytonutrients from uncooked veggies. The salmon provides plenty of omega-3’s for a healthy brain, nerve function, and reduced inflammation.
If you’re in need of a delicious, colorful dish to bring to that backyard BBQ, that lake-side picnic, or just a healthy dinner, you’re in luck because this salmon salad is the perfect recipe! Everyone will love it! It’s bright and fresh with a tangy lime twist!
It’s hard to get all of our vegetables in, let alone raw vegetables. This salad though makes it easy to get in a lot of healthy nutrients in one sitting. With 7 different vegetables, you’ll get in a range of vitamins, minerals, and fiber, along with phytonutrients.
What are phytonutrients and why do we need them?
Phytonutrients (or phytochemicals) have a huge number of benefits, for us and plants. They’re natural compounds produced in plants to help them resist bacteria, viruses, and fungi. Not surprisingly, they do the same in our bodies. While they aren’t essential for human life like vitamins and macronutrients, they do significantly enhance our health. Here are just some of the benefits of phytonutrients:
- Build up the immune system
- Increase intercellular communication
- Repair DNA damage (from free radicals and toxins)
- Help reduce the risk of diseases like cancers and heart disease
Let’s talk about some of the different kinds of phytonutrients and the benefits they give us! Scientists have found around 4,000 different phytochemicals. Here are just some of them, which foods they’re found in, and how they can benefit us:
Usually found in orange or red veggies and dark leafy greens (pumpkin, sweet potato, carrots, bell peppers, spinach, kale, broccoli, apricots, etc).
- Eye health
- Immune System
- Bone and skin health
Found in foods like tomatoes, grapefruit, red peppers, watermelon,etc. The heating process usually makes lycopene more available for the body to absorb.
- Heart health
Found in foods like kale, spinach, broccoli, lettuce, and brussel sprouts.
- Eye health
- Heart health
Grapes and peanuts are a good source of resveratrol.
- Heart health
- Lung health
Think red and purple like blackberries, blueberries, raspberries, cranberries, as well as red onions, red potatoes, radishes, and strawberries.
- Blood vessel health
Found in soybeans
- Cancer (esp. breast)
- Bone and joint health
All plant foods are going to have phytonutrients in them. These are chemicals that you can’t get in supplements, which is why actually eating the food itself is so important. I like to think of my food intake as primarily vegetables, some fruits, and everything else is the filler or topping. Make vegetables the star of your diet and you’ll be amazed at how healthy and clean you feel both in body and mind! Even if you don’t notice a difference right away, you can be certain that you’re setting your body up for success and working now to prevent chronic diseases later.
Your body is constantly regenerating its cells (bone, skin, hair, gut, brain, etc), so feed your body the right kinds of building materials. You wouldn’t build a house with rotting wood or rusting iron. Rather than feeding your cells processed, sugary foods that will only make you sicker, feed your cells bright, vibrant foods that will create a stronger, healthier, more vibrant you!
Rainbow Salmon Salad
- 10 oz salmon fillet
- 1.5 cups rice cooked
- ½ red bell pepper chopped
- ½ zucchini chopped
- 1 cup or 8 small cucumbers chopped
- 2 large carrots chopped
- 1 tomato chopped
- 1 cup corn
- 1 cup peas
- ¼ cup cilantro chopped
- 3 Tbsp olive oil
- ½ lime juiced
- 1 tsp dijon mustard
- 4 tsp honey
- 1 tsp salt
- Cook the rice according to the directions on the package.
- Preheat the oven to 350. Drizzle the salmon with olive oil and bake for 20-25 min.
- Meanwhile, chop all of the vegetables and mix together in a large bowl.
- In a small bowl or jar, make the dressing by whisking the olive oil, lime juice, dijon mustard, honey, and salt together.
- When the salmon and rice are done cooking, add them to the vegetables. Pour in the dressing and mix everything together.