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Rainbow Salad Recipe With Fiber And Healthy Fats By The Naked Nutritionist

Rainbow Salad Recipe With Fiber And Healthy Fats By The Naked Nutritionist

This rainbow salad by London’s only Naked Nutritionist ticks all the boxes for your gut and microbiome with lots of fiber, rainbow foods, and healthy fats.

Don’t reserve great food for a special occasion, eat yourself better with this balanced salmon rainbow salad by the Naked Nutritionist, Daniel O’Shaughnessy. There’s no cooking involved and it can be conjured up with very little effort. Plus, it’s whiff-free so you won’t disturb your colleagues if you’re eating at your desk.

This salad deserves the spotlight in our Eat The Rainbow series, because we’re digging deep into the specific health properties of colourful plant foods and how to incorporate them into everyday life. It’s not just about magical molecules and ticking boxes, it’s about balance and giving your body what it needs. And that’s something Daniel O’Shaughnessy knows a lot about.

Table of contents

Who is the Naked Nutritionist?

Daniel O’Shaughnessy is an accredited nutritionist with a practice in London who works with the LGBTQ community to address their specific health needs.

He spent eight formative years as an addiction therapist before making his way to nutrition, and using it as a tool to help mitigate the effects of adverse lifestyle and health through food. Mental health, which includes substance abuse, is a lot more commonplace that we even thought five years ago.

“Diet can have a tremendous effect on a person’s health and wellbeing. Sugar and processed junk foods can have an impact on a person’s brain chemistry and cravings, and feelings of overall wellbeing,” says Daniel.

Research confirms that diet can influence the brain directly and indirectly by the gut, and it’s something Daniel also applies in his practice: “By manipulating someone’s diet, you can support brain chemistry and provide the nutrients to make the ‘feel good’ chemical messengers in the brain.”

What’s in this rainbow salad with tuna or salmon?

This wholesome balance of carbohydrates, protein, and healthy fats nourishes your body and gut microbiome, keeping you satiated for longer.

Oily fish

OIly fish like salmon, mackerel, and tuna are not just a source of protein, they contain iodine, minerals, vitamins, and omega-3 fatty acids. Omega 3 is important for brain health, and research shows that it’s important to have a balance of omega-3 and omega-6 in your diet for cognitive function.

Kale

Kale is part of the green food in the food rainbow. It is a fibrous leaf, so it’s served in dishes when sliced thinly, especially for those who are reluctant leafy green eaters. It also contains essential antioxidant compounds that support blood vessel and circulatory health.

Mango

Mango, like kale, is another member of the food rainbow, this time of the orange category. In addition to antioxidant functions, the plant chemicals in orange foods have benefits that specifically target the reproductive system. And whether you’re planning on reproducing or not, your fertility organs are still essential for health.

Cucumber

This member of the gourd family is high in water, which explains its refreshing attributes and mild flavour. It is low in calories and has good amounts of vitamin K, which is important for essential processes like blood clotting and bone formation.

Red cabbage

Not only is red cabbage a source of fiber that is essential for regular bowel movements, it also contains a range of plant polyphenols that protect the body from free radicals that put stress on the body by damaging your cells.

Macadamia nuts

These somewhat exotic nuts are delicious, crunchy, and buttery. They contain vitamins, minerals, and monounsaturated fatty acids, but that’s not all. These nuts are also a source of antioxidant compounds, including vitamin E tocotrienols that help prevent oxidative stress to your body.

Brown rice

Simply put, brown rice is white rice that still has its bran and germ. For this reason, it counts as a whole grain because the germ and bran increase its nutritional value and fiber content. Brown rice also has prebiotic properties, meaning it enriches levels of beneficial bacteria, including butyrate-producers like Roseburia and Eubacterium rectale.

How to prepare this rainbow salad

This is a very simple salad that doesn’t require much prep as long as you have the ingredients, and you can multiply the measurements if you’re making it for guests.

Ingredients

  • 100g Sashimi Salmon or Poached Salmon
  • Handful of Kale
  • Chopped Cucumber
  • Handful of Chopped Mango
  • Handful of Red Cabbage
  • Chopped Macadamia Nuts
  • 50g Cooked Brown Rice

For the dressing:

  • 1tbsp Sesame Oil
  • 1tbsp Soy Sauce

Cook and assemble

  1. Cook the brown rice as directed on the packet and allow to cool.

  2. Combine the salmon and dressing ingredients and mix well.

  3. In a separate bowl, add the other vegetable ingredients and toss.

  4. Place the brown rice at the bottom of the serving dish and add the vegetable ingredients. Place the salmon and left over dressing on top.

Leigh Stewart
Leigh Stewart Head of Atlas Biomed content, trained chef and avid fermenter of edible bacteria.
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