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  1. Recipe

Rainbow Salad

12 1/2-cup servings servings

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

The cabbage in this recipe adds numerous nutritional benefits and contains a group of cancer-fighting compounds called indoles that can help fight off breast cancer cells.

About the Recipe

39 Calories · 1.3 g Protein · 1.3 g Fiber
Lunch · Dinner

This salad is a rainbow of colors, and its flavourful. Also it is loaded with vitamin C, beta-carotene, and other antioxidants that will provide you with all the extra nutrition. These foods also provide iron, calcium, fiber, and a modest 2 grams of protein per serving.


Makes 12 1/2-cup servings Servings

  • shredded green cabbage (2 cups)
  • shredded red cabbage (2 cups)
  • carrots, grated or julienned (2)
  • celery stalks, thinly sliced (2)
  • green onions, sliced (3)
  • apple, finely chopped or julienned (1)
  • lemon juice (1 tablespoon )
  • Tofu Mayo or other dairy- and egg-free mayonnaise substitute (1/2 cup )
  • apple juice concentrate (1/3 cup)


  1. Combine cabbage, carrots, celery, and green onions in a salad bowl.

  2. In a separate bowl, toss apple with lemon juice. Add to salad.

  3. Add Tofu Mayo other dairy- and egg-free mayonnaise substitute and apple juice concentrate and mix well. If possible, chill before serving.

Nutrition Facts

Per 1/2-cup serving

Calories: 39

Protein: 1.3 g

Carbohydrate: 8.4 g

Sugar: 5.9 g

Fat: 0.4 g

    Calories from fat: 9.2%

Fiber: 1.3 g

Sodium: 87 mg

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