This post was written by Angela Simpson on Eat Spin Run Repeat
How do I know if I’m getting the right vitamins and minerals?
It’s one of the most common questions I get asked as a health coach, and one that has so many complicated answers. Of course, the best answer varies depending on the individual, their gender, activity level, current diet, lifestyle, etc. My favourite answer however, is the most simple one: Aim to put as much colour on your plate at each meal as possible.
Here’s why it works. Fruits and vegetables come in all shapes, sizes, and colours, and their pigment says something about they type of micronutrients inside – that’s your vitamins and minerals. For example…
- Red produce is typically high in lycopene, which protects our skin from cancer and decreases risk of heart disease.
- Orange is associated with vitamin C and beta carotene which can help to strengthen our immune systems and decrease inflammation.
- My favourite of them all, green, means that the veggie is packed with chlorella, a green pigment that plants use as energy for photosynthesis. What’s in it for you? Green produce items are high in a huge range of goodies, including calcium, plant-based protein, omega-3 fatty acids, folate, and antioxidants.
By eating the rainbow (or at least part of it) at each meal, you’re ensuring that a wide range of micronutrients are nourishing your body. So next time you find yourself worrying about whether or not you’re getting enough of this or that vitamin, chill out and enjoy a big, colourful salad like the one below. Your body will love you for it!
Coco-Lime Quinoa Salad
Prep Time: 15 mins
Cook Time: 15 mins
- ½ cup uncooked red quinoa
- 1 cup shelled edamame
- ½ cup diced mango
- 1 ½ cups total mixed red, yellow and orange bell pepper
- ¼ cup finely diced red onion
- 2 radishes, sliced thinly and quartered
- 1/4 cup roughly chopped unsalted almonds
- 1/3 cup unsweetened flaked coconut
- ¼ cup raisins
- ¼ cup unsalted sunflower seeds
- 1 tbsp chopped fresh cilantro
- 2 tbsp lime juice
- 1 tbsp white balsamic vinegar
- Boil quinoa in a small saucepan with about 2/3 cup of water for 15 minutes. Discard any remaining water and set aside in a strainer to drain completely.
- Meanwhile, mix all remaining ingredients in a large bowl.
- Once quinoa has drained thoroughly and cooled, add it to the remaining ingredients. Toss well to combine and let the salad to sit for 15-30 minutes in order to allow flavours to intensify. Serve at room temperature.
- Makes about 4 ½ cups.
Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of her business, Spin 360 Health Coaching. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, Eat-Spin-Run-Repeat.com.