Looking for a colourful, nutrient-packed dish to support your fertility goals? This Fertility-Boosting Rainbow Salad has you covered! Inspired by classic coleslaw—minus the mayo—this vibrant recipe combines crisp red cabbage, crunchy carrots, sweet red pepper, and tangy red onion for a delightfully fresh taste. Topped with a zesty apple cider vinegar dressing, it’s a brilliant way to “eat the rainbow” and load up on the essential vitamins, minerals, and antioxidants that can help optimise your reproductive health.

Why “Eating the Rainbow” Matters for Fertility

A fertility-friendly diet is all about variety. By enjoying different coloured fruits and vegetables each day, you boost your intake of key nutrients that support hormonal balance and overall wellbeing. Red cabbage alone provides anthocyanins (a powerful antioxidant), while carrots deliver beta-carotene, and peppers offer vitamin C. Together, these colourful veggies work in harmony to give your body the best possible foundation for conception. Read more about why eating the rainbow is so important for fertility in this article.

RAINBOW SALAD INGREDIENTS

One of the things I love about salad recipes are how easy they are to whip up. It’s just a handful of ingredients. Here’s what’s in this rainbow salad recipe:

• Vegetables: Red cabbage is such a pretty vegetable, adding a wonderful burst of colour to this salad. I’ve used a whole red cabbage but you can add more colour by using half red cabbage, half white or green cabbage. I’ve also used red pepper, carrot and red onion. Red onion is sweeter than brown onion and works well raw.
• Apple cider vinegar: This rainbow salad has a punch of flavour thanks to apple cider vinegar. My favourite brand is Willy’s organic apple cider vinegar with the mother.
• Olive Oil: Use a high quality extra virgin olive oil like Erbology extra virgin olive oil.
• Honey: I’ve used honey for a subtle sweetness. To make it vegan use pure maple syrup instead.
• Dijon mustard: This adds a sharp, spicy flavour which pairs well with the apple cider vinegar.
• Celery seeds: These have a warm, bitter flavour and despite their small size have an impressive nutrient profile. If you don’t have celery seeds you can use fennel, dill or caraway seeds.
• Salt and Pepper: Seasoning helps to enhance the flavours of the other ingredients. Make sure you use sea salt and cracked black pepper for better flavour.
• Parsley: For green, herby goodness.

How to Make This Tangy Rainbow Salad

Assemble the Salad
In a large bowl, toss the shredded cabbage, grated carrot, sliced red pepper, chopped red onion, and parsley together. Drizzle half of the dressing over the veggies and mix well. Add more dressing to taste, depending on how tangy you like it.

Whisk the Dressing
In a small jug, combine the apple cider vinegar, olive oil, honey (or maple syrup), mustard, celery seeds, salt, and pepper. Give it a good whisk to emulsify.

Serving Suggestions

• Quick Side Dish: Serve with grilled chicken or salmon for a fast and nutritious lunch.
• BBQ Favourite: Bring it along to your next barbecue for a refreshing alternative to mayo-laden coleslaw.
• Packed Lunch: Store it in a sealed container for a colourful lunchtime pick-me-up at work or on-the-go.

Ready for More Fertility-Friendly Recipes?

If you enjoyed this rainbow salad, I’ve got plenty more “eat the rainbow” ideas waiting for you! In The Fertility Kitchen Insiders membership, you’ll find over 200 mouth-watering recipes, along with meal plans, expert guidance, and a supportive community. Explore quick and easy dinners like Rainbow Pad Thai stir fry, Jar Salad, Rainbow Abundance Bowl, and more—all designed to help you feel your best on your fertility journey.

Join The Fertility Kitchen Insiders today to unlock exclusive recipes, practical meal prep tips, and the knowledge you need to take ownership of your fertility and wellbeing. Let’s make every bite count!