Eating a colorful array of fruits and vegetables not only keeps meals interesting but also ensures you get the full spectrum of phytonutrients available from all the different color groups. This eye-catching rainbow salad features chewy wild rice, sweet red apples, tangy clementines, earthy beets, and tender salad greens to pack your bowl full of healthful ingredients. The zesty Orange-Poppyseed dressing comes together in a flash. Hearty enough to enjoy on its own, make this vibrant salad a staple of your weekday lunch routine to feel nourished and satisfied until dinnertime.

By Nancy Macklin, RDN,


  • ⅓ cup white wine vinegar
  • ¼ cup orange juice
  • 1 tablespoon poppy seeds
  • 1 tablespoon stone-ground mustard
  • 1 tablespoon pure maple syrup
  • ¼ teaspoon onion powder
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • 1⅓ cups dry brown and wild rice blend
  • 2 medium red apples
  • 4 clementines
  • 1 medium yellow summer squash
  • 1 8-oz. package cooked beets
  • 6 cups mixed salad greens
  • 2 cups fresh blueberries


  • For Orange-Poppyseed Dressing, in a small bowl whisk together the first six ingredients (through onion powder). Season to taste with salt and freshly ground black pepper, and set aside until serving.
  • In a medium saucepan combine rice and 4 cups water. Bring to boiling; reduce heat. Cover and simmer 30 to 40 minutes or until rice is tender. Spread rice in a shallow baking pan to cool.
  • Meanwhile, core and thinly slice apples, peel and section clementines, halve yellow squash lengthwise then cut crosswise into ½-inch slices, and slice or wedge beets.
  • Spread salad greens on a large platter. Top with cooled rice. Arrange apples, clementines, squash, beets, and blueberries on the rice. Drizzle with Orange–Poppy Seed Dressing.

Comments (11)

(5 from 5 votes)

Recipe Rating

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I ate 1 cup with 1.5 cups of lettuce and brought it to work for lunch 4-5 times. I still will need to throw a bunch out. It makes A LOT of food. If I do this again (and it was a solid main course salad so I might), I will halve it next time. I was apprehensive about eating raw yellow squash, and it was pretty tasty in this! My bod felt pretty good after eating it too, I wasn't hungry afterwards.

Carmel F

I can't wait to try it, my rice is cooking now. I also went lighter on the maple syrup, but I didn't leave it out. I cooked some golden beets and have to use spinach and kale for greens. Thanks for sharing!


How is the amount of ingredients stupid, or are you referring to your spelling?

Christina Abidin

Looks Amazing, and Healthy. I have printed recipe for my home. Thank you for sharing!!!

Adam C Heaton

Is the yellow squash cooked or eaten raw?

Jennifer Stewart



re the added OJ and Maple syrup-1 /4 cup and 1 TBSP for 12 CUPS! is meager! come on guys!


I agree with Amy. Why is there orange juice and maple syrup in this recipe? The fresh fruits should provide sufficient sweetness for this recipe.


It’s a wfpb salad with a healthier salad dressing. A lot of people use dressing on their salads. This one is beats the store bought bottled versions. It looks delicious and like all recipes it can be tweaked to your liking!


this looks to be full of sugar. i am not understanding how this is healthy.?

Tiffany R.

I believe this serves 2. So thats 1/8 c orange juice & 1/2 T of maple syrup per serving. And you can always adjust to taste. The sugar is natural minimally processed. I dont see how this is alot of "sugar".

About the Author

Headshot of Nancy Macklin

About the Author

Nancy Macklin, RDN

Nancy Macklin has a bachelor of science in dietetics from Iowa State University and a Master of Science in health services administration from the University of Saint Francis. Macklin worked as a hospital-based clinical dietitian, providing counseling for diabetes, heart disease, and weight loss and as a food service director in health care dining sites. She now serves as a test kitchen dietitian, developing 500+ recipes per year. She is a member of the Academy for Nutrition and Dietetics and International Association of Culinary Professionals. Find her on LinkedIn.
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