We all love to spot a rainbow after a good rain. The earth has been washed fresh and clean once more. All the colors of the rainbow are in this crunchy, beautiful salad. Just like the plants after a gentle shower, the slaw is fresh, clean and vibrant. A rainbow is a gift, and when we encounter the beauty and splendor, it is the perfect time to be grateful for all the gifts and people in our lives. Make a big bowl and share the rainbow with family and friends!
A plethora of textures, earthy and sweet flavors and an abundance of crunch are a cooling relief to the last dog days of summer. Just when we thought the soft warm days and cool evenings of fall were upon us, boom! the heat smacked us again! It’s still important to drink plenty of water to stay hydrated, especially in the summertime, but you can also quench your thirst with super hydrating foods.
Many people don’t like to drink plain water. But did you know that much of the water we take in each day comes from food. You can keep yourself hydrated by drinking other fluids and by eating foods that have a high water content.
Cucumber and lettuce: These top the list of veggies with the highest water content of any solid food at 96%. They are very versatile; you can consume in salads, smoothies, as a snack, or in chilled soups. Cucumbers also contain vitamin E and essential oils.
Celery: Apart from its high water content of 95%, celery has fiber, folate, and vitamins A, C, and K.
Tomatoes: This fruit contains 94% water, vitamin C, and is packed with antioxidants, especially lycopene, a cancer-fighting antioxidant.
Spinach: Spinach has more than 92% water and a high content in potassium and calcium. It also contains many other minerals and vitamins. Because of its antioxidant content, it’s known as an anti-cancerous food.
Broccoli: Broccoli also has a water content of 91% and it’s packed with minerals and vitamins, mainly A, D, and K. Broccoli contains phytonutrients that have a strong impact on the body’s detox system. It also has cancer-fighting and immune-boosting properties.
Fruits: All fruits have a very high water content coming in at about 92-84%. Most of them are an excellent source of vitamins and fiber as well. Fruits with the highest water content include watermelon, strawberries, grapefruit, kiwi, oranges, pineapple, apples and cantaloupe.
Coconut water: A very popular drink with high electrolyte content and potassium, which plays a crucial role in regulating body fluids. You can drink it straight or add it to a smoothie. You may want to pay attention to the sugar content and choose a variety without added sweeteners.
Now you know this is an awesome salad for more reasons than just the flavor and beauty! You will get your fruit and vegetable requirements filled for the day and hydrate yourself without taking in a drop of plain old water!
Rainbow Slaw
Place the carrots, broccoli slaw, coleslaw, celery and snap peas in a large bowl. Red corn is fun and adds a pop of red color to your “rainbow” but if you can’t find it use sweet yellow corn. Ruby Jewel is the red corn. It is naturally red and comes from heirloom seeds.
Remove the kernels from an ear of corn. To easily remove the corn kernels from the cob, stand the cob on end in a flat dish with low sides and run your knife down the sides of the cob. This will keep the corn from flying all over the counter.
Chiffonade kale leaves. Remove the tough spine from the center of the leaf.
Fold leaf in half and roll up like a “cigar”.
Run your knife thru the cigar to make thin ribbons of kale leaves. That’s how you chiffonade! Love the sound of the word too!
Cut the apple in half, then half again to quarter it. Remove the core and seeds.
Slice the quarters into thin half-moons.
Lay the half-moons on their sides and cut into match sticks.
Honey Lemon Dressing: Add all dressing ingredients into a small jar with a lid and shake vigorously to combine (my personal favorite especially if I am saving some dressing for later) or whisk in a bowl (good if you are using all the dressing now).
Toss slaw salad with the dressing and chill until ready to serve.
- 4 oz shredded carrots
- 6 oz broccoli slaw
- 6 oz coleslaw cabbage mix
- 1 stalk celery, thinly sliced
- 1 C snap peas, sliced
- 1 ear of red corn, raw kernels removed
- 1 Gala or Fuji apple, julienned
- 1/2 C Tuscan kale, julienned
- 1/3 C apple cider vinegar
- Zest of a lemon
- 2 tablespoons lemon juice
- 2 tablespoons lemon oil
- 1/3 C canola oil
- 3 tablespoons honey
- 1 teaspoon celery seeds
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- Place the carrots, broccoli slaw, coleslaw, celery and snap peas in a large bowl.
- Remove the kernels from an ear of corn. To easily remove the corn kernels from the cob, stand the cob on end in a flat dish with low sides and run your knife down the sides of the cob. This will keep the corn from flying all over the counter.
- Chiffonade kale leaves. Remove the tough spine from the center of the leaf.
- Fold leaf in half and roll up like a “cigar”.
- Run your knife thru the cigar to make thin ribbons of kale leaves.
- Cut the apple in half, then half again to quarter it. Remove the core and seeds.
- Slice the quarters into thin half-moons.
- Lay the half-moons on their sides and cut into match sticks.
- Add all dressing ingredients into a small jar with a lid and shake vigorously to combine.
- Toss slaw salad with the dressing and chill until ready to serve.
