Week Four: Martina’s Nutrition Challenge & Recipes

Add a splash of colour to your plate and palate this week! Think variety in colour, texture and taste.

Challenge 1. Start to look at the colours in your meal, and count how many you have included. Become aware of how varied the colours in your meals are.

Challenge 2. Outside of your protein, include at least 2 new colours in your meals for at least one meal in your day.

Challenge 3. Try going either one day or one week with at least 2-3 varied colours in every meal.

This Week’s Recipes

You can chop, slice and/or shred your veggies the day before and store in sealable storage bags or containers.
This will make it easy for you to assemble your side salad or salad meal for the next couple of days.

Colourful Simple Salad

Play around with the ingredients you that you enjoy best, but don’t be afraid to try something new. And while chemical-free, organic veggies work best,
some veggies are better than no veggies!

Pick your greens (two handfuls) – Either chopped lettuce/spinach/arugula/kale; pre-washed/boxed salads also work well

Pick your veggies (pick at least 2 different ones; chopped, sliced or shredded) – tomato, peppers, radish, cucumber, mushrooms, carrots, celery, beets*

Pick your protein – Either grilled chicken/salmon/shrimp/tofu/nuts

Optional Add-ins: ½ cup of cooked brown or long grain white rice, quinoa, or beans

Mix all ingredients together in a bowl and choose one of these simple homemade dressings below to drizzle on top.

* beets can be steamed, then sliced or chopped; if using raw, they are best shredded.

Both of the following salad dressings will store 2-3 days in the refrigerator if kept in an airtight container.

Apple Cider & Honey Vinaigrette (makes approx. 1/3 cup)

  • 2-3 Tbsp apple cider vinegar
  • 2-3 Tbsp honey or maple syrup
  • 1/4 cup olive oil
  • salt to taste

Whisk apple cider and honey or maple syrup together until well blended. Whisk in oil and salt to taste until completely mixed in. Drizzle over salad.

Simple Lemon Vinaigrette (makes approx. 1/3 cup)

  • 2 Tbsp freshly squeezed lemon juice
  • 1/4 cup olive oil
  • 1/4 tsp salt
  • 1 Tbsp of fresh parsley, rinsed & finely chopped
    Whisk lemon juice and olive oil together until well blended. Add salt and parsley. Lightly whisk again. Drizzle over salad.


  • Pepper to taste
  • 1 tsp honey
  • use other fresh, finely chopped herbs instead of parsley: thyme, oregano, mint or chives


See you next week!

Martina Biljan, Registered Holistic Nutritionist (R.H.N.)