THE MEDICINAL COOKING COMPETITION WEEK 2 - RAINBOW SALAD @snownz008

Hello food lovers!
Topic this week may be easy to many people yet difficult to some since there are too many choices.
After thinking for a while I couldn’t wait till the weekend to make this salad. So this afternoon I quickly run to Countdown to buy ingredients. This time I bring a psychedelic dish – RAINBOW SALAD with Authentic Greek yogurt.

To achieve the best results, I used all fresh fruits instead of canned fruits. It’s late spring now in New Zealand, most fruits are not in season yet (well, they are in season in summer). Therefore, the cost was much higher than Rice porridge, which was my entry for the contest last week.

What’s in it?

The dish is simply a fruit salad. So fruits are your choice and nothing needs to be cooked. Easy right?

Here is the recipe (actually there is no need for recipe 😊)

• 1 punnet strawberry
• 1 punnet blueberry
• 2 green kiwi fruits
• Red grapes
• ¼ pineapple
• ½ red apple
• 2- 3 tbsp yogurt
• Or else, you name it

How to do it?

First thing first, wash all fruits you have. Let it dry, then peel and dice them.
For kiwi fruit and pineapple, cut top and bottom then peel straight down. Hold them on the chopping board to be safe. It’s not necessary to get accidents cutting fruits.

Ah, do you know that the chopping board is color-coded? I learned at Culinary school that different food needs different chopping boards. And to make it easy to remember, it’s color-coded. For example, green is for fruits and vegetables. Do you know what the color is for raw meat? Let me know your answer below 😊

What are their health benefits?

The most important benefit of fruit is that fruits are primary sources of vitamins, minerals, antioxidants, and fiber.
As you know kiwi fruit is named Queen of vitamin C, orange and strawberry are also loaded with vitamin C which strengthens human immune system.

Blueberry besides being packed with vitamin C is an antioxidant superfood that combats free radicals. In case it is the first time you’ve heard the word “superfood”, this term refers to foods that offer maximum nutritional benefits for minimal calories - source
Blueberry season is coming next month. I am excited to pick my own and fill my starving with plump, shiny, fresh blue fruits.

Fruits are excellent choices when I want to control my weight since they are low in fat, calories, no salt, and high in water content, not only keep my body hydrated but I feel full all day. Thus, I will avoid eating snacks or drinking milk tea or soft drink.

In Vietnam, we combine fruit salad with yogurt, condensed milk, and milk which is called “Hoa quả dầm”. Today I used Greek yogurt by Puhoi Valley- a famous dairy manufacturer in New Zealand. It has caramel flavor with a hint of sea salt.

I found it went perfectly with my rainbow salad. No need to explain, you all know that yogurt contains millions of probiotics – living bacteria that are good for digestion and gut-friendly.

The dish is the top choice for hot summer because of its freshness. Simple ingredients, easy method, hope you will have no difficulty making this tasty and beautiful salad.

Photos taken by me and my partner NMT
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