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The Rainbow 3 Course Dinner

1st Jan 2016

From The Rainbow Chef – Barabara Cox

Broccoli Soup (serves 4)

Start with a base of onion, Kallo yeast free stock cube and then the vegetables of your choice and why not add a handful of Quinoa as well. Quinoa is a Peruvian grain and a pure protein so it is great for energy and building muscle. You may want to lose weight but you do not want to eat into lean muscle tissue as this can have detrimental health consequences in the future.


  • 1 red onion
  • 2 heads broccoli
  • 30g quinoa
  • 1 clove garlic
  • 1 kallo yeast free stock cube
  • 1 tsp turmeric
  • 1 tsp paprika
  • 1 tsp black pepper
  • 1 tsp Himalayan crustal salt
  • 1 tsp coconut oil
  • Dash of cayenne pepper


Fry onion in coconut oil. Add 1 litre water and dissolve the stock cube. Add all the rest of the ingredients. Boil for 15 minutes. Either serve chunky style or whizz until smooth.

Rainbow Stir-fry

Stir fries and casseroles including not only a variety of vegetables but don’t forget to add nuts, seeds and pulses for your protein especially kidney beans as they contain pancreatic amylase that helps to digest starch.

Ingredients (serves 2)

  • 1 broccoli – tender stem
  • 1 tsp coconut oil
  • 1 clove garlic
  • 1 tbsp tamari
  • 1 pak choi
  • 50g shiitake mushrooms
  • ¼ red cabbage
  • 1 red onion
  • Juice and zest of ½ lemon

For the kidney beans:

  • 50g red kidney beans
  • 1 tsp coconut oil
  • Pinch of turmeric
  • Pinch of pepper
  • Pinch of paprika
  • Pinch of cayenne pepper


1 Soft boiled Egg (per person) to serve over-top of stir-fry


Fry the onion and garlic then add the rest of the stir-fry vegetable. Stir-fry for 5 minutes then add the tamari and lemon juice and zest.

Method for the Kidney beans

Fry the drained kidney beans in coconut oil and spices until beans are popped and coated with the spices.


Cut the Junk! Don’t even be tempted by those sugary, high fat convenience foods and snacks. Remove them from the fridge and cupboard all together. Have some healthy fruit and vegetable to make crudités and nuts, seeds and dried fruit are better alternatives to crisps and cakes.

Orange & Grapefruit Salad (serves 2)


  • 1 navel orange
  • 1 red grapefruit
  • 30g pistachios
  • Drizzle olive oil
  • Splash rose water – optional


Slice oranges and grapefruit and sprinkle with crushed pistachio nuts. Drizzle with olive oil and rose water.

Barbara Cox has just published her first book, Rainbow Recipes, which was inspired by the many health benefits of The Rainbow Diet, first published in 2008 by Chris Woollams. For more healthy recipes from Barbara and to purchase your own copy of the 'Rainbow Diet' 


The Rainbow 3 Course Dinner


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