Kids Rainbow Crunch Salad 🌈
This Hortiki Eats recipe features fresh lettuce, a wonderful ingredient you might be growing with your Kids' Lettuce Garden Card Kit! Getting children involved in the kitchen is a fantastic way to encourage healthy eating habits and create lasting memories.
⚠️ Safety First in the Kitchen!
Before we begin our culinary adventure, let's remember a few important safety tips:
- Always wash your hands thoroughly with soap and water before touching any food.
- Rinse all fresh fruits and vegetables under cool water, even if you plan to peel them.
- Ask an adult for help when using sharp tools like knives, or kitchen appliances like a blender or stove.
- Keep a grown-up nearby to supervise all cooking activities.
Our Commitment to Your Family's Health
"At Hortiki Plants, our mission is to support all families on their journey to healthy, happy eating. We recognize that for many, this involves careful planning. With the rise of childhood diabetes and food allergies across the nation, knowing what's in your food is more important than ever. To help, we've made our nutrition information clear and easy to use. Our 'Carb Quick Check' is designed to support families managing diabetes by putting carb counts at a glance. We clearly list common allergens to take the guesswork out of meal prep. Finally, our MyPlate map helps everyone build balanced, nutritious plates. It's all part of our commitment to making gardening and cooking a joyful and accessible experience for every family."
Rainbow Crunch Lettuce Salad
This salad is like building a rainbow on your plate. Each colorful vegetable and fruit adds a different texture and flavor, just as a variety of plants adds diversity and strength to a garden ecosystem. The crisp lettuce provides a fresh base, while the colorful additions supply a range of important vitamins and minerals for energy and growth.
Ingredients:
For the Salad:
- 1 head of romaine or butter lettuce, washed and torn into bite-sized pieces
- 1 cup cherry tomatoes, halved
- 1 carrot, shredded
- 1 yellow bell pepper, seeds removed and thinly sliced
- 1/2 cup canned chickpeas, rinsed and drained
- 1/4 cup sunflower seeds
- 1/2 cup blueberries (optional, for a sweet addition)
For the Simple Vinaigrette:
- 3 tablespoons olive oil
- 1 tablespoon lemon juice
- Pinch of salt and pepper
Equipment:
- Large salad bowl
- Salad spinner (optional)
- Cutting board and knife
- Measuring cups and spoons
- Small jar with a tight-fitting lid
Instructions:
- Place the washed and torn lettuce pieces into the large salad bowl. This is a great step for children to help with, as tearing lettuce requires no sharp tools.
- Adult Help Needed: An adult should carefully slice the cherry tomatoes in half and thinly slice the yellow bell pepper.
- Add the prepared tomatoes, bell pepper, shredded carrot, rinsed chickpeas, sunflower seeds, and blueberries to the bowl with the lettuce.
- Now, make the dressing. Combine the olive oil, lemon juice, maple syrup, salt, and pepper in the small jar.
- Screw the lid on tightly and shake the jar for about 15-20 seconds until the ingredients are well mixed. Watching the oil and lemon juice combine is an interesting science observation.
- Pour the dressing over the salad.
- Using two large spoons or salad tongs, gently toss all the ingredients until everything is lightly coated with the vinaigrette. Serve immediately.
Let's Get Creative!
What other colorful "rainbow" ingredients could you find in your kitchen to add to this salad?
Did You Know?
Plants get their colors from natural substances called pigments. The bright orange in carrots comes from a pigment called beta-carotene, which our bodies use to make Vitamin A. Vitamin A is important for good vision and a healthy immune system.
Estimated Nutrition Information
| Nutrition Information (per serving) | Estimated Amount |
|---|---|
| Calories | 245 |
| Protein (g) | 6 |
| Fat (g) | 18 |
| Carb Quick Check (g) | 17 |
Serving and Allergen Information:
Serving Size: Approximately 1.5 cups
Common Allergens: None. Note: If using a different type of seed or nut, be aware of potential nut allergies. Always check ingredient labels for specific allergen information.
MyPlate Mapping:
| Food Group | Contribution |
|---|---|
| Fruits | (Partially Met) |
| Vegetables | (Fully Met) |
| Grains | (Not present) |
| Protein Foods | (Partially Met) |
| Dairy | (Not present) |
Grow, Cook, Share!
We hope your family enjoys building and eating this vibrant Rainbow Crunch Salad! Cooking together is a wonderful adventure.
📸 We would love to see your family's culinary creations! Share photos of your finished salad on Instagram and tag us @hortikiplants.
📚 Recommended Reading
Looking for more ways to connect with nature and delicious food? Explore these recommended books for young gardeners and food adventurers:
Ages 4-7:
- Lola Plants a Garden by Anna McQuinn
- We Are the Gardeners by Joanna Gaines
- Up in the Garden and Down in the Dirt by Kate Messner
Ages 8-11:
- The Secret Garden by Frances Hodgson Burnett
- The Gardener's Almanac by The Old Farmer's Almanac
- How to Grow Your Own Food by Angela S. Judd
Find more exciting activities, gardening tips, and earth-friendly products on the Hortiki Plants blog and in our shop. Happy growing and happy cooking!
