Spring into Shape with a Colorful Plate!

Spring is finally upon us! With each new seasonal transition comes a new harvest of fruits and vegetables. Now is a great time to enjoy varieties that you have never had before. Expand your culinary wings while getting the most nutritious and delicious seasonal dishes.

Cold salads are an easy place to start, there’s no cooking and the colors, textures and variety of ingredients are endless! Load your salad with nutrients coming from salad greens, tomatoes, nuts, cucumbers and fruits. Give your salad a protein boost with hard boiled egg, tuna fish, edamame, tofu, cheese or grilled chicken. A great tasting salad is only limited by your imagination; think garbanzo beans, olives, red bell peppers, carrots, mandarin orange slices and more!!


Power Rainbow Chopped Salad

4 servings, generous 1 cup each

Active Time: 15 minutes

Total Time: 15 minutes



Orange-Oregano Dressing

  • 1/2 teaspoon orange zest
  • 1/2 cup orange juice, preferably freshly squeezed
  • 1/4 cup cider vinegar
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons fresh oregano, chopped, or 3/4 teaspoon dried
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper


  • 1 1/2 cups bell peppers, chopped
  • 1 1/2 cups broccoli florets, chopped
  • 1 cup shredded carrots
  • 1/2 cup radishes, diced
  • 1 tablespoon red onion, minced
  • 1 (8-oz) can white Cannellini Beans, drained and rinsed
  • 2 (6-oz) cans albacore Tuna in water, drained
  • 1/2 cup Orange-Oregano Dressing



  1. To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
  2. To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat.
  3. Gently fold in beans and tuna.
  4. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)

Make Ahead Tip: Cover and refrigerate dressing for up to 1 week.

Recipe modified from Eatingwell.com