Paula Roy: Whole Foods in Half the Time


Fresh & Fruity Tropical Salad Bar

A Colourful Way to Get Kids to Eat More Fruits and Vegetables

by: Paula Roy

Getting kids to eat enough fruits and veggies is a common problem. My solution is to give them the illusion of choice! Setting up a colourful salad bar with a wide range of options, then letting them assemble their own bowlful of goodness can make kids feel like they’re in control.

My rule is usually “Take 5,” meaning they have to select at least five items from the many choices offered. This tropical-themed buffet has lots of variety and is packed with flavour and nutrition; you can vary the ingredients and quantities to suit your family’s preferences.

Note that if you want to include some protein, add chopped cooked chicken (one of those grocery-store rotisserie birds is perfect). This tropical salad bar also makes an ideal picnic treat – just put each component in a plastic container and you’re ready to roll!


For salad

2 cups shredded cabbage
2 cups chopped spinach leaves
1 cup cubed fresh pineapple
1 cup chopped red pepper
1 cup chopped avocado
1 cup chopped orange segments
1 cup grated carrots
1 cup toasted coconut chips or shredded coconut
1/2 cup golden raisins
1/4 cup finely chopped green onions


For vinaigrette

3 tbsp fresh lime juice
1 tbsp fresh orange juice
1 tbsp rice vinegar
1 tbsp Dijon mustard
2 tsp maple syrup (or to taste)
1/2 tsp curry powder (optional but delicious)
1/2 tsp salt
1/4 tsp freshly ground black pepper
1/2 cup olive oil


  Make dressing by combining juices, vinegar, Dijon, maple syrup, and seasonings in a 1 cup jar with a tight lid. Shake well to blend. Add olive oil and shake again. Refrigerate until serving time.

  Wash and prepare all ingredients. Place in separate bowls or containers and set up your salad bar when ready to serve.

Serves 4 - 6.

Another way to include colour:  Is It Okay To Hide Veggies In Your Kids Food?