Rainbow Salad Recipe from Bear Grylls Fuel for Life

FFL Rainbow Salad

If you want to be the rainbow, you have to eat the rainbow! That is the motto of this salad that I devised for Bear Grylls’ nutrition bible Fuel For Life. We are going to use an array of colours to create a salad which is 100% fool proof and a lot less boring that the standard lettuce, tomato and cucumber.

So what is in this salad? Well, the choice is yours! But there are certain strict rules to follow to make it successful:

1. The base of this salad should always contain 1 small clove of garlic and ¼ of a red onion per person, very finely chopped. This is the flavour element which is going to tie your whole salad together and enhances the flavours of the other ingredients.

2. Your other ingredients should consist of a combination of 5 different coloured vegetables which can be eaten raw. Approximately a large handful of each vegetable per person. You can choose from: broccoli, carrot, peppers, cauliflower, cabbage, beetroot, fennel, courgettes, cress, curly kale, tomatoes, mushrooms, green beans, sugar snap peas, green asparagus tips, celery, fennel, sweet potato, rocket, lettuce leaves, spinach, leek, spring onion and any fresh herbs such as basil, chives, coriander.

3. The most important rule: your ingredients must be cut or grated AS SMALL AND FINELY AS POSSIBLE. This is the trick to helping to blend all the flavours of your chosen vegetables together and make any mix you pick taste delicious.

Although this is now ready to eat without the use of any dressing, feel free to drizzle a little olive oil on top, some lemon juice, a pinch of salt and some freshly cracked pepper perhaps. But taste it before you do so, it may not need it at all.

Serving suggestions:

A few spoonfuls of this salad can be served as a side to any meal. You can also have a bowl as a snack in between meals. It is an excellent digestive aid and this salad literally bursts with antioxidants and fibre. Good for bowel health, heart health and highly anti inflammatory. The more colours you use, the more diverse the health benefits.

To make it into a complete meal, just add extra ingredients, for example some grilled fish or chicken, a large handful of nuts or seeds, a diced avocado, a sliced boiled egg, half a tin of beans or chickpeas or a few falafel balls chopped into pieces.The varieties are endless, And don’t forget: A rainbow a day keeps the doctor away!

For more wheat, dairy and refined-sugar free recipes, do check out Fuel For Life or contact me for details of my upcoming nutritional courses.

Kay van Beersum
[email protected]


Kay is a qualified and registered nutritional therapist and co-author of Bear Grylls’ nutrition bible Fuel for Life, available at Hungerford Bookshop and all major bookshops. Kay teaches nutrition courses and healthy cookery days in Berkshire and Wiltshire. For more information on the next available course, please email Kay at [email protected]

Photo credit: Emma Myrtle (portrait of Bear and Kay)

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