One of the best ways to get proactive about your health is to eat nutrient-dense foods that can help prevent disease. Start with this eye-popping veggie bowl that's as rich in antioxidants as it is in flavour!

Recipe: Colour Punch Antioxidant Bowl
This vivid raw-vegetable bowl is an antioxidant powerhouse that delivers fibre, omega-3s and protein and is rich in vitamins and minerals.

Ready in 30 minutes. Serves 4.

Ingredients
1 pkg (250 g) PC Basmati Rice, Oats and Lentil Blend
1-1/2 cups / 375 mL julienned red Swiss chard
1 cup / 250 mL baby spinach
1 cup / 250 mL julienned bell peppers
1 cup / 250 mL julienned red cabbage
1/2 cup / 125 mL chopped broccoflower
1/2 cup / 125 mL chopped avocado
1/2 cup / 125 mL broccoli sprouts

Tahini Detox Dressing
1/4 cup / 60 mL lemon juice
3 tbsp / 45 mL tahini
2 tbsp / 30 mL finely minced green onion
1 tbsp / 15 mL grated fresh ginger
1 tbsp / 15 mL apple cider vinegar
1 tsp / 5 mL curry powder
1 tsp / 5 mL tamari or soy sauce

Preparation
1. Cook rice blend as per package directions.

2. Meanwhile, for dressing, in small bowl, whisk together lemon juice, tahini, onion, ginger, vinegar, curry powder and tamari; set aside.

3. Pour rice blend into serving bowl. Serve hot topped with chard, spinach, peppers, cabbage, broccoflower, avocado and sprouts. Spoon dressing over rice blend and vegetables.

Per serving: about 351 cal, 13 g pro, 13 g total fat (2 g sat. fat), 50 g carb (9 g dietary fibre, 3 g sugar), 0 mg chol, 144 mg sodium, 460 mg potassium. % RDI: 8% calcium, 27% iron, 17% vit A, 107% vit C, 32% folate.

Animation and editing, Rick Dolishny. Photography, Mark Schultz; food styling, Tanya Eng; prop styling, Jennyfer Kenez.