by diana on April 5, 2010

in Raw & Vegetarian Recipes


Funny calling salads raw food – they are but weren’t they always??

When someone hears I am a raw food chef that is what they think about. They think all I eat is salads and cut up raw veggies. It may be true that I do love salads and eat a lot of them, but I always have.

Salads are a main staple for me but raw food prep goes way beyond salads.

Today though I am going to talk about salads because the wide variety of salads you can make is amazing. You can put almost any whole food ingredient into a salad.

I started a 6 week coaching program for women wanting to transition to a healthier lifestyle. Whole living foods is the basis of the healthier lifestyle and with that comes salads!!

The group wanted me to keep it simple for the 1st week so the first week is going to consist of a lot of salads. Salads are familar to people – yet extremely healthy!

What makes a salad you buy at a restaurant or fast food place unhealthy is the high fat salad dressings full of preservatives and junk that they serve with the salad.

In this post I will share some healthy, nutritious salad dressings you can make fast and easy.


This cilantro based salad dressing is so good, it is my favourite at the moment. It goes so well on a green salad – no matter what you throw on the salad. But, then again, I love cilantro.

The picture above is the cilantro dressing I made but it looks yellow in this picture. It is actually green. I just had a bit left.

Cilantro Salad Dressing
2 C Cilantro
1 C Apple Cider Vinegar
1/2 C Extra Virgin Olive Oil
1 clove garlic
1 1/2 Tbsp honey
1/2 tsp salt
1/2 tsp pepper

Blend all ingredients – adding cilantro last. If you are using blender or hand mixer. If you are mixing by hand, mix oil and apple cider vinegar first. Then add other ingredients and mix, cut cilantro up fine and add.

Cilantro is good and very good for you. It has fiber, iron, magnesium. It is great for detoxing. It also contains an antibacterial compound dedecenal which is a potent antibiotic. Early physicians, including Hippocrates, used cilantro (also konwn as coriander) for medicinal properties.

I love adding cilantro to a cucumber and tomato salad and I also add it in my green salads. You can also add it in your smoothie.

Another nutritious salad I want to share with you is a Beet & Bok Choy Salad.

This is another one of my favourite salads.

Beets contain healthy nutrients such as: Folate, manganese, potassium, fiber, Vit C, magnesium, tryptophan, iron, copper and phosphorus.

Beets contain a pigment called betacyanin that gives beets their color. It is a powerful cancer-fighting agent. It is extremely effective against colon cancer.

Beets are also good for protection against heart disease and help to reduce inflammation.

Beets greens are rich in vitamins and minerals as well as carotenoids such as beta-carotene & lutein/zeaxanthin. Beet greens are great to add to smoothies and in salads.

Bok Choy is similar to cabbage in nutrient profile. It is rich in Vit C, phytochemicals, potassium and very high in calcium, folate, beta-carotene, magnesium, phosphorus, potassium, zinc, lutein an dzeaxanthin.

Beet & Bok Choy Salad (these are the amounts I used)
1 Beet, peeled and shredded
3 Baby Bok Choy
Shred beet and cut up bok choy.

Apple Cider Vinegar, Extra Virgin Olive Oil and some dashes of cinnamon. The way I do this is I start with Olive Oil, then I add some apple cider vinegar and mix to taste. If it is too oily I add some more vinegar, if it has too much vinegar I add some more olive oil.

Pour dressing over beets and bok choy and mix well. This is really good after it sits for a while or even over night. Enjoy this healthy, nutrient packed salad!

Here is another salad dressing to try. It contains tahini with is high in calcium. I also love the taste of tahini. You can chose to use raw tahini or use an organic tahini from toasted sesame seeds (which of course is not raw).

Tahini Dressing

2 Tbsp tahini

1/2 lemon juiced

1/2 orange juiced

1/2 C parsley

1 tsp honey

Blend well (sorry for double spacing again) this format is driving me crazy. I am going to change the blog format because this is just not working for me. Soon this blog will look differently


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