Our Step-by-Step Guide to Creating a Rainbow Fruit Bowl

Every few weeks or so, I evaluate the relevance of my posts and whether it’s just serving my own objectives, or whether it’s actually addressing an existing need. When we to hear from some of  our friends and family members who are trying to trying to eat better, or lose weight, or switch to a plant-based diet, it helps reaffirm the direction I am going in.

When I first started this website, I discussed our decision to eat a fruit-only breakfast and later on, we explored some of the reasons for that. It’s so encouraging to see how far we’ve come since those initial posts! I thought it would be fun to create an illustrated, step-by-step guide, for those who are new to this. For us, other than considering the principles of proper food combining, there are no hard-and-fast rules.

If you’re interested in learning about food combining, I suggest reading this article by health writer, Leslie Kenton, or watching some of these videos and Googling a food combining chart. Food combining charts indicate which foods combine well for digestive purposes, and which do not. I must admit that I’ve found some discrepancies between charts, and so some may say that the bowl created below combines fruit that are incompatible. That being said, this is still a learning process for us, and I encourage you to make your own informed decisions about the matter. Be a little creative, don’t be afraid to try different fruits.

Rainbow Fruit Bowl Tutorial

Step 1: Choose your bowl.

Large, bowls with flat bases are good for creating clear rows of fruit, while smaller, deeper bowls are great if you want to toss everything together. This depends on your preference, of course. While I find the neat, colourful rows really satisfying to look at, I actually find the tossed fruit combination more enjoyable.


Step 2: Decide on a base fruit.

We usually pick a banana, apple or pear for this. These are usually the cheaper fruits that add bulk to your bowl. Slice the bananas into coin, or alternatively, dice the apple or pear into bite-sized pieces. Since this is meant to be a proper meal that’ll keep us going for a while, I use a whole banana, apple or pear per person.


Step 3: Bulk up your bowl.

Select a fruit that complements your base fruit and allows you to bulk up your bowl. Larger fruits are usually helpful for this. Here I used half of a small papaya.


Step 4: Include some variety to create your rainbow.

For some red and pink, choose from strawberries, raspberries, and pomegranates.

I included a few small strawberries that have been halved, and a small, diced plum.


For some green, I included slices of a golden kiwi. I used one kiwi between two bowls.


To include some blue or purple, select a handful of blueberries, red grapes or cherries.


Step 5: Raid your pantry 🙂

Toss some chopped dates into your bowl. Dates are incredibly nutritious, and keep longer than most other fruits. I usually add three, halved, pitted dates to each serving, but


Step 6: Add a small handful of nuts.

We usually opt for almonds, but you may want to try cashews, walnuts or pecans. Always choose the raw, unsalted variety.


Step 6: A sprinkle of seeds.

We usually add chia and sunflower seeds, both of which are excellent for obtaining omega-3 and other fatty acids.


Step 7: The final touches.

Add a splash of unsweetened almond milk, and a dash of cinnamon. The almond milk accentuates the sweetness of the fruit, while the cinnamon adds another dimension and level of nutrition to your breakfast. Though unconfirmed, cinnamon is said to reduce cholesterol, lower blood sugar levels and reduce the risk of heart disease.


Step 8: Now for the best part: feed your face! ♥

Fruit breakfasts feel light on the stomach which may often be misinterpreted for hunger. Our western diets usually clog up our systems and cause the bloating and heaviness, which we’ve come to associate with being ‘full.’ Try getting into the habit of having fruit-only breakfasts and evaluate how you feel. Fruits, with their high water content, are living foods, that are juicy and naturally sweet. Whenever we eat anything else for breakfast, we crave the goodness of pure fruit.

Remember to drink lots of water during the morning, and, in the event that you feel hungry before lunch, eat a few dates or snack on some other fruit.



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