It’s The Salad Sprinkle That Makes The Different
Why stop at colorful veggies inside your salad when the real plant-power comes from layering even more diversity on top? Sprinkling herbs, microgreens, edible flowers, seeds, and fermented bits onto a rainbow salad is a simple way to boost plant variety and move toward the goal of 30 different plants a week—a practical, tasty target for better microbiome health and culinary fun.
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What is a rainbow salad?
A rainbow salad means building a bowl with many colors—each color generally represents different phytonutrients. Aim for at least five colors per salad, and rotate ingredients through the week so you hit variety across meals. Below are suggestions for what to put in the base and what to sprinkle on top for extra plant points.
What You Can Put in Your Salad
Greens (2–3 types)
Romaine, baby spinach, arugula, mixed spring greens, kale (massaged for tenderness), butter leaf lettuce
Red/pink
Cherry tomatoes, roasted red peppers, radishes, watermelon radish, beets (roasted or grated)
Orange/yellow
Shredded carrots, roasted sweet potatoes, yellow bell pepper, golden beets, mango (for a sweet twist)
Green vegetables (not salad greens)
Cucumber, green beans (blanched), snap peas, avocado slices
Purple/blue
Shredded red cabbage, purple carrots, blackberries, blueberries
White/tan
Cauliflower florets (raw or roasted), jicama sticks, sliced mushrooms, parsnip
Protein-rich plants/texture
Chickpeas (roasted or plain), edamame, lentils, tofu cubes, tempeh
Whole grains/complex carbs (optional)
Quinoa, farro, brown rice, millet
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What to sprinkle on top (to increase plant variety)
Sprinkling is where you can add small amounts of many different plants without bulk—perfect for hitting 30 plants a week. Mix and match these as finishing touches:
Fresh herbs (high-impact, low-volume)
Parsley, cilantro, basil, mint, dill, chives, tarragon, lemon balm
Microgreens and baby leaves
Radish microgreens, sunflower microgreens, pea shoots, basil microgreens, beet microgreens
Edible flowers (visual and nutritional)
Nasturtium, pansy, borage, calendula petals, violets
Sprouts
Alfalfa, broccoli sprouts, mung bean sprouts, lentil sprouts
Seeds and small nuts
Toasted pumpkin seeds (pepitas), sunflower seeds, hemp seeds, chia, sesame seeds, chopped pistachios
Dried fruits and zest
Lemon or orange zest, chopped dried apricot, minced dried cranberries, goji bits (use sparingly)
Fermented condiments and bits
Sauerkraut, kimchi, chopped fermented cucumbers (adds both plants and probiotic value)
Aromatic additions
Scallion greens, thinly sliced shallot, minced garlic tossed into dressing
Sea vegetables (tiny but powerful)
Toasted nori crumbs, wakame ribbons (drained well), dulse flakes
Ground spices/herb blends (as topping)
Sumac, za'atar, toasted cumin, dukkah (adds seeds + herbs)
Citrus and pepper accents
Thin slices or zest of preserved lemon, thinly sliced pepperoncini, finely diced fresh chili
Cultural Layering Ideas
Mediterranean rainbow
Base: mixed greens, roasted red pepper, cucumber, red cabbage, chickpeas
Sprinkle: chopped parsley, basil microgreens, toasted sesame, minced olives, lemon zest, dukkah
Southern-inspired soul bowl
Base: kale, shredded carrot, roasted sweet potato, black-eyed peas, corn
Sprinkle: chopped scallion greens, chopped cilantro, crushed toasted pecans, pickled okra or kimchi, edible nasturtium petals
Caribbean Tropical bright bowl
Base: spinach, mango, purple cabbage, avocado, quinoa
Sprinkle: chopped mint, toasted coconut flakes, lime zest, chia seeds, thinly sliced chili
Asian Umami-rich bowl
Base: romaine, roasted mushrooms, edamame, shredded beet, brown rice
Sprinkle: toasted nori crumbs, sesame seeds, scallion greens, pickled ginger, microgreens
Italian bowl
Base: arugula, cucumber, cherry tomatoes, shredded carrot, roasted chickpeas
Sprinkle: parsley, sunflower microgreens, hemp seeds, lemon zest
