You’ve probably heard the nutrition advice to “Eat the Rainbow.” The pigments of fruits and vegetables advertise the phytochemicals they contain, so by eating a variety of colors, we get a variety of nutrients. You can read more about which colors are associated with which compounds and health benefits here.

What you may not know is that the bioavailability of some phytochemicals is improved by chopping the foods and pairing them with some sort of fat.¹ The Chopped Asian Salad recipe from our Salads and Dressings unit features a full spectrum of rainbow-colored veggies, and the deliciously zesty dressing is made with heart-healthy canola oil. Give it a try and raise a fork to good health and good eating.

Asian Chopped Salad

• 1/2 small head of red cabbage, shredded

• 1/2 small head of green cabbage, shredded

• 1 cup shredded carrots

• 1 cup bias sliced sugar snap peas

• 1 cup chopped red pepper

• 1 cup chopped yellow pepper

• 1/2 cup bias sliced green onions

• 1 batch Zesty Asian Dressing, recipe below

• 2 cups chopped cooked chicken

• 1/2 cup crunchy things (chow mein noodles, sesame sticks, etc.)

• 1/2 cup spicy things (wasabi peas, sriracha almonds, etc.

Toss all the vegetables and the dressing together in a large bowl. Add the chicken and toss again. Transfer to a serving bowl and top with crunchy things and spicy things.

Zesty Asian Dressing²

• 1/3 cup canola oil

• 1/3 cup unseasoned rice vinegar

• 1 tablespoon Dijon mustard

• 1 tablespoon soy sauce

• 1 teaspoon sriracha

• 1 tablespoon honey

• 3 cloves garlic, grated

• 1 tablespoon grated ginger

• 1/2 teaspoon kosher salt

Combine all ingredient in a blender jar and process until smooth.

1. https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids

2. Adapted from the dressing recipe in Chrissy Teigen’s Chinese Chicken Salad Summer Rolls