Amelia Freer's Rainbow Abundance Bowl Recipe

One of the perks of being a nutritionist is I often get sent sweet stuff to try. Recently, Penguin Random House Canada offered to send me a copy of Amelia Freer's newest book, The 10-Day Plan to Nourish & Glow: Lose weight, feel great, and transform your relationship with food. I hadn't heard of Amelia before, but turns out she has quite the following, and for good reason! Her recipes are simple, yet delicious. The book gives you a really detailed 10 day plan with recipes and everything. I highly recommend checking it out!

I got special permission to share one of my favourite recipes from the book, the Rainbow Abundance Bowl. Give it a try and let me know what you think!!

Excerpted from The 10-Day Plan to Nourish & Glow: Lose weight, feel great, and transform your relationship with food by Amelia Freer. Text copyright © 2017 Amelia Freer. Photography copyright © 2017 Susan Bell. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

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  • 7 oz sugar snap peas, blanched or steamed and refreshed
  • 7 oz broccoli (about 1 small head), blanched or steamed and refreshed
  • 1 small carrot peeled and spiralized (or grated)
  • 1 very small green or yellow zucchini, washed and spiralized (or grated)
  • 6-8 cherry tomatoes, washed and halved
  • 1/2 a yellow or orange pepper, seeded and cut into thin strips
  • 1 handful of salad leaves of your choice, washed if necessary
  • 1 portion of beet hummus (Amelia has a recipe on pg. 136 of her book but you can also sub store-bought hummus)
  • 2-3 tbsp spiced seed sprinkled (pg. 140 of Amelia's book or sub for seeds like pumpkin, flax and hemp)
  • a drizzle of extra virgin olive oil


  1. ‍Steam or blanch your sugar snap peas and broccoli for a few minutes, then refresh them in cold water. Once cooled, put half of these, covered, into the fridge—you will use them again for supper on Day 3.
  2. Pat the remaining sugar snap peas and broccoli dry, and arrange with the rest of the vegetables in a bowl or lunch container. All of this can be prepared ahead of time and left in the fridge overnight.
  3. Before serving, top your salad with a generous dollop of hummus, add a sprinkle of seed mix and a drizzle of extra- virgin olive oil, and enjoy!

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