Rainbow Nourish Bowl with Tahini Citrus Dressing
Easy Recipe, Fancy Taste
Hey there, Wellkulå Friend!
This Rainbow Nourish Bowl with Tahini Citrus Dressing is your vibrant path to longevity in a single bowl. Each color represents a spectrum of phytonutrients designed to support gut health, balance inflammation, and energize your cells from the inside out. The creamy tahini dressing brings in omega-3s and healthy fats that help absorb fat-soluble vitamins and nourish your brain. It’s beauty food, energy food, and gut food—all in one colorful creation.
#Cellcare ingredient health benefits
RED BELL PEPPER | IMMUNE-SUPPORTING VITAMIN C BOOST
Red bell peppers are rich in vitamin C and beta-carotene, two potent antioxidants that help protect cells from oxidative stress. They support collagen formation for healthy skin and strengthen the immune system, making them a longevity must-have.
PURPLE CABBAGE | GUT DIVERSITY + DETOX SUPPORT
Purple cabbage is loaded with anthocyanins and prebiotic fiber that feed beneficial gut bacteria. It supports detoxification through sulfur compounds and aids in reducing inflammation throughout the digestive tract.
KALE | CHLOROPHYLL-RICH CELLULAR CLEANSER
Kale is a powerful cruciferous green packed with chlorophyll, vitamins K, A, and C, and plant compounds that activate liver detox enzymes. It helps alkalize the body, support hormone balance, and promote glowing skin from within.
CARROTS | EYE & SKIN HEALTH HERO
Carrots are a rich source of beta-carotene, which converts to vitamin A for eye, immune, and skin health. Their natural sweetness pairs beautifully with savory elements, adding a satisfying crunch and bright orange color.
TAHINI | OMEGA-3 & CALCIUM FOR LONGEVITY
Tahini, made from sesame seeds, is abundant in omega-3 fatty acids, calcium, and plant sterols that support brain function, bone strength, and heart health. It also contains lignans that naturally help regulate inflammation and hormone balance.
WELLKHANA KITCHEN RECIPE
Ingredients:
For the Bowl
1 cup cooked quinoa or brown rice
1 red bell pepper, thinly sliced
1 cup shredded purple cabbage
1 medium carrot, julienned or sliced
1 cup chopped kale, massaged with lemon juice and olive oil
1/4 cup chopped herbs (parsley, cilantro, or mint)
Optional toppings: hemp seeds, avocado slices, microgreens
For the Tahini Citrus Dressing
3 tablespoons tahini
Juice of 1 orange
Juice of 1/2 lemon
1 teaspoon maple syrup (optional)
1 teaspoon Dijon mustard
1 small garlic clove, grated
2–3 tablespoons warm water (to thin)
Sea salt and black pepper, to taste
Instructions:
Prep the Base | Cook quinoa or brown rice according to package instructions. Allow to cool slightly before layering.
Assemble the Rainbow | Arrange the kale, cabbage, carrots, and bell pepper in sections over the grain base for a vibrant rainbow effect. Sprinkle fresh herbs on top.
Make the Dressing | In a small bowl, whisk together tahini, orange juice, lemon juice, maple syrup, mustard, and garlic. Slowly add warm water until the dressing reaches a pourable consistency. Season with salt and pepper to taste.
Dress & Serve | Drizzle the tahini citrus dressing generously over your bowl. Top with avocado, hemp seeds, or microgreens for an extra dose of healthy fats and plant protein.
Enjoy Mindfully | Mix just before eating to let all the colors and flavors harmonize beautifully.
Optional Garnishes:
Toasted sesame seeds or hemp hearts
Sliced avocado
Sprouted lentils or microgreens
A sprinkle of black sesame for contrast
Easy, Delicious, and Nutritious
This Rainbow Nourish Bowl with Tahini Citrus Dressing is a feast for the eyes and the body! Each bite delivers a spectrum of nutrients: vitamin C and beta-carotene from red bell peppers, gut-loving fiber from purple cabbage, chlorophyll and detox support from kale, and omega-3-rich tahini to nourish your brain and cells. Simple to assemble, vibrant in color, and bursting with flavor, this bowl is perfect for a quick lunch or light dinner that leaves you energized, balanced, and glowing from the inside out.
Until next time,Dr. Monisha
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by Dr. Monisha Bhanote
✅ EVIDENCE-INFORMED REVIEWED ARTICLE
