This Super Food Rainbow Bowl with Manuka Magic Dressing is my kind of healthy food inspired by the rainbow!

The range of superfood whole food rainbow ingredients provide a diversity of nutritional value, flavour and texture for a dish. A delicious dish that is so satisfying and for your body and soul!

Like a pot of gold at the end of a rainbow dish like this, the Manuka Magic Dressing made with Active Manuka Honey will take the dish to the next level.

Super Food Rainbow Bowl with Manuka Magic Dressing Gluten Free Recipe

Dietary Notes:

Using whole food ingredients this recipe is gluten free, dairy free, nut free, egg free and preservative free.

By using Active Manuka honey to naturally sweeten the dressing, the recipe is also is refined sugar free.

Nutrition Notes:

This recipe provides a lot of delicious nutritional value. Including key components protein, complex carbohydrates and healthy fats. As well as fibre, antioxidants, vitamins and minerals.

Making a Nourish Bowl:

When making a nourish bowl just like this Super Food Rainbow Bowl you want to include the key macronutrients (protein, complex carbohydrates and healthy fats) to provide nutritional balance.

As you’ll see in the recipe below this rainbow bowl includes plant based sources of protein (chickpeas), healthy fats (extra virgin olive oil, avocado and pepitas) and complex carbohydrates (sweet potato, pumpkin, quinoa or rice).

With so much diversity in this recipe you’ll also find a great source of fibre, vitamins, minerals and antioxidants thanks to the range of vegetables and salad ingredients.

Making the Dressing:

No more boring dressings! This Manuka magic dressing is bright, vibrant, flavourful and healthy.
Thanks to the beetroot the colour highlights the superfood benefits in this dish. Paired with extra virgin olive oil and yoghurt to make this smooth and creamy. With some zing and vitamin C from lemon, anti-inflammatory benefits of turmeric (paired with black pepper to increase its absorption) and antibacterial properties from Manuka honey, this dressing is both delicious and healthy.
Which Manuka Honey to use?
I use 100% Australian Active Manuka honey that’s independently tested to know I am getting guaranteed MGO activity levels (the key component attributed to the unique antibacterial activity of Manuka honey). Using Manuka honey over regular honey provides extra nutritional benefits thanks to the bioactive properties of Manuka honey that gives Manuka its unique antibacterial and antimicrobial properties.
The Capilano Active Manuka Honey is 100% Australian Manuka honey and has a pleasant mild flavour yet potent in its MGO levels (which you can see the level of potency by looking at the label).
Super Food Rainbow Bowl with Manuka Magic Dressing Dairy Free
To find out more about Manuka honey head to our Satay Chicken with Coconut Cauliflower Rice recipe and read more about why Active Manuka honey is beneficial and more on the MGO levels.

Super Food Rainbow Bowl with Manuka Magic Dressing

A bright, rainbow inspired wholefood bowl to nourish. Served with a delicious and vibrant salad. Gluten free, dairy free, egg free, nut free.
Keyword Dairy Free, Egg Free, Gluten Free, Grain Free, Nut Free, Refined Sugar Free, Soy Free, Vegetarian
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2


  • 1/2 cup sweet potato cut into cubes, roasted
  • 2 wedges pumpkin  roasted
  • 1/2 cup broccoli florets  roasted
  • 1/2 cup kale  shredded
  • 1/2 cup raw zucchini noodles 
  • 1/2 cup cherry tomatoes halved
  • 1/2 cup beetroot spiralised or cooked and cubed
  • 1/2 cup purple cabbage  shredded
  • 1/2 avocado sliced
  • 1/2 cup  tri-colour quinoa  or wild rice (cooked)
  • 1 tbsp pepitas

Honey Roasted Chickpeas 

  • 1 cup chickpeas  cooked or canned
  • 2 tsp extra virgin olive oil 
  • 1/2 tsp curry powder 
  • 3 tsp Manuka honey 
  • Sea salt 

Manuka Magic Dressing  

  • 2 tbsp extra virgin olive oil 
  • 1 tbsp Manuka honey 
  • 150 g  beetroot  cooked
  • 2 tbsp coconut yoghurt  unsweetened
  • 1 small garlic clove crushed
  • 1/2 lemon juiced
  • 1/4 tsp ground turmeric 
  • Pinch turmeric 
  • Sea salt and black pepper


  • Drain and rinse chickpeas. Dry really well by spreading out on a paper towel and leave to air dry for 30 minutes. Pre-heat oven to 180°C. 
  • Make dressing by combining all ingredients into a blender until small. Set aside. 
  • To make honey roasted chickpeas, in a small mixing bowl combine olive oil, curry powder, honey and sea salt. Add chickpeas and toss to coat. Spread onto a lined oven tray and roast for 10-15 minutes or tumult golden and crispy. 
  • Assemble bowl with filling ingredients, top with chickpeas and dressing. 


Recipe sub:
Instead of chickpeas, use tofu, coat in marinade as per recipe, cook on frying pan in olive oil until golden and crisp. 

More Free Recipes! 

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This recipe and imagery is copyright by Live Love Nourish. If you wish to share on your website please get in touch. We love collaborating with like-minded business’ but we kindly ask permission is requested. 

This recipe was created by nutritionist and recipe developer Casey-Lee Lyons for Capilano.


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