Eat the Rainbow: How to Build Your Anti-Inflammatory Bowl
Eating colorful means eating healthy – because each color brings different powerful nutrients and also has a strong anti-inflammatory effect. The Rainbow Bowl makes the principle Eat the Rainbow directly tangible: each ingredient not only provides a different color, but also valuable phytochemicals and micronutrients. This transforms a simple bowl into a powerhouse for energy, cell protection, and balance.
This implements the golden rule of How to build a bowl: macros like carbohydrates and proteins as a base, combined with colorful micros for a diverse microbiome and stable energy.
Recipe: Rainbow Bowl
Colorful wild rice, crunchy Brussels sprouts and protein-rich tofu meet creamy avocado and fresh fennel. Roasted tomatoes, beetroot chips and sprouts provide antioxidants, fiber and valuable micronutrients. Pumpkin seeds complete the bowl with zinc and magnesium. Ideal as a meal prep lunch - for energy, balance and a strong immune system.
⏱️ Preparation time: approx. 30 minutes
👥 Servings: for 2 servings
🌈 Diverse, colorful & nutrient-rich – the perfect bowl for meal prep and healthy enjoyment.
Why is colorful eating important?
Each color represents different secondary plant compounds such as lycopene, anthocyanins, betanin, or chlorophyll.
Studies show: The more diverse the plants on your plate, the stronger and healthier your microbiome.
Food Facts of the Rainbow Bowl
Wild rice mix: complex carbohydrates, stable blood sugar, iron & magnesium.
Brussels sprouts: Vitamin C & K, glucosinolates → antioxidant & detoxifying.
Tofu: plant-based protein + isoflavones → hormone-friendly & satiating.
Avocado: healthy fats + potassium → heart health & better vitamin absorption.
Fennel: fiber & Vitamin C → digestive aid.
Cherry tomatoes (roasted): lycopene → antioxidant, more bioavailable when roasted.
Beetroot chips: betanin → anti-inflammatory, blood circulation promoting.
Pumpkin seeds: zinc & magnesium → immune system & energy.
Sprouts: freshly germinated, multiplied nutrient density.
Ingredients
100 g wild rice mix (cooked)
150 g tofu (marinated, fried or baked)
150 g Brussels sprouts (roasted)
1 avocado
½ fennel bulb (raw, thinly sliced)
6–8 cherry tomatoes (roasted)
A handful of beetroot chips
2 tbsp pumpkin seeds
Fresh sprouts of your choice
Tip: With our sprouting lid made of stainless steel, or our sprouting starter set you can easily grow your sprouts of choice in a jar. With our stainless steel sprouting lid you can transform your Wide Mason Jar into a practical sprouting jar for home in no time.
Preparation
Cook wild rice according to package instructions.
Halve Brussels sprouts, roast in the oven with a little olive oil.
Cut tofu into cubes, marinate and fry or bake.
Roast tomatoes in the oven, finely slice fennel fresh.
Arrange everything in a bowl, top with beetroot chips, pumpkin seeds and sprouts.
Tips & how to build a bowl principle
Step 1 – Base: Wild rice provides complex carbohydrates & minerals.
Step 2 – Proteins & healthy fats: Tofu + colorful vegetables (Brussels sprouts, tomatoes, fennel).
Step 3 – Veggies & Toppings: Dyes from beets, lycopene from tomatoes, chlorophyll from sprouts.
The Rainbow Bowl shows how easy it is to apply the golden rule: every meal becomes colorful, healthy and varied.
The Rainbow Bowl stands for diversity, balance and cell protection. Each color brings different powerful nutrients – together they form a strong nutrient network for more energy, good mood and gut health.
More recipes & valuable information about meal prep can be found on our blog.
