Salad Meals


“One of the biggest mistakes that medical science has ever made:
to provide drugs to people who are starving.
A starving man doesn’t need drugs. He needs food. And if he gets food
he recovers.”
Dr. Royal Lee

Many people think of salads as diet food. They are a healthy option for anyone, regardless of whether you are trying to lose weight. Salads offer a number of benefits especially if you include the right ingredients. Some ingredients can make salads less healthy and should be limited or avoided. I recommend eating salad twice a day.

If your digestive system is not working properly and you don’t digest your raw vegetables, feeling full, bloated and gassy after eating them, you need to pay attention to your digestion. In this case I recommend avoiding eating salads and raw vegetables until your digestion is better. See Healing Digestive Problems Naturally Holistic Program to learn about steps to improve your digestion.

Here are some of the salad recipes from
our cookbook The Miracle Whole Foods
with more than 600 sugar free, soy free, gluten free, raw dairy and dairy alternative tasty recipes.

Red Rogue’s Delight


  • 1/2 medium red cabbages (3 cups shredded)
  • 1/2 cup green apple
  • Some cranberries
  • 1/4 cup chopped red onion
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 1/4 cup orange juice
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • Freshly ground black pepper
  • 1/2 cup toasted sunflower seeds


  • Shred cabbage thin, cut apple, put cranberries and combine with onion.
  • Mix oil, lemon juice, orange juice, mustard, salt and pepper and stir them into the cabbage and onion.
  • Sprinkle sunflower seeds on top.

Sweet Potatoes Chunky Salad


  • 2 Large or 3 medium Sweet Potatoes, peeled and cubed
  • 1/2 unpeeled organic apple, diced, dip in lemon juice to stop discolouring
  • 3-4 organic green onions, largely diced
  • 3 large organic eggs, hard-boiled, diced
  • 1/2 teaspoon celtic salt
  • pepper & cinnamon to taste
  • paprika for garnish
  • 2-3 tablespoons homemade salad dressing


  • Boil sweet potatoes and eggs in salted water.
  • Add all ingredients together.
  • Add pepper and cinnamon to 2-3 tablespoons of homemade dressing and toss in salad.
  • Put in serving bowl and sprinkle top of salad with paprika to garnish before serving.

Vegetables and Quinoa Slaw


  • 1 1/2 cups organic black quinoa
  • 3 cups water
  • 1 head red cabbage, shredded
  • 1 1/2 cups sugar snap peas, cut on diagonal
  • 1 1/2 cups carrots, shredded
  • 1 large red onion, chopped
  • 1 large bunch fresh cilantro, roughly chopped
  • 1 red bell pepper, diced


  • 1/2 cup organic pomegranate juice
  • 1/4 cup raw apple cider vinegar
  • 1 tablespoon fresh ginger, grated
  • 1/2 cup extra virgin olive oil
  • Juice of one lemon or lime
  • Celtic sea salt to taste


  • Soak quinoa overnight, then rinse.
  • Add quinoa to boiling water and simmer for 15 minutes or until fully cooked.
  • Remove from heat, fluff with fork, and cool completely.
  • In a small bowl, combine pomegranate juice, apple cider vinegar, ginger, lemon/lime juice, extra virgin olive oil, and sea salt.
  • In a large bowl, combine black quinoa, red cabbage, snap peas, carrots, red onion, red pepper, and cilantro.
  • Drizzle the dressing over the salad and lightly fold in.

Broiled Salmon Salad


  • 3/4 lb salmon filets cut in 4 pieces
  • 2 tablespoons chopped fresh mint
  • 3 tablespoons chopped fresh basil
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons lemon juice
  • 2 tablespoons extra virgin olive oil
  • 3 tablespoons chopped pumpkin seeds
  • 1 head romaine lettuce, rinsed and chopped
  • 1 medium tomato, seeds and excess pulp removed and sliced
  • 1/2 medium avocado cut into 1 inch chunks
  • 2 tablespoons lemon juice
  • extra virgin olive oil to taste


  • Cut salmon into 4 pieces, season with salt and pepper, place on a plate and set aside.
  • Preheat broiler on high and put stainless steel skillet (make sure handle is also stainless) for about 10 minutes until very hot.
  • Mix together mint, basil, cilantro, lemon juice, olive oil, chopped pumpkin seeds, salt and pepper. Set aside. This is your herb mixture.
  • Prepare lettuce, tomato and avocado and toss with lemon juice, olive oil, salt and pepper.
  • Remove pan from heat and place salmon on hot pan.
  • Quick broil salmon for about 4 minutes. Do not turn. Because pan is hot salmon will cook very quickly.
  • Place on a plate next to salad and top with herb mixture. You will have some herb mixture left over. It is so good you may also want to drizzle it on the salad greens.

Curried Chicken Salad


  • 4 cups poached chicken, cut in chunks
  • 3 cups sliced celery
  • 2 cups chopped apples
  • 1/2 teaspoon sea salt
  • 1/2 cup sliced almonds
  • 2 tablespoons lemon juice
  • Curry mayo (see below)
  • Combine all ingredients. Chill.

Curry Mayonnaise:

  • 1 large egg
  • 1 tbsp good curry powder
  • 1/2 tsp celtic salt
  • 1/2 tsp freshly ground white pepper
  • 1 tbsp lemon juice
  • 1 cup safflower oil


  • Place everything but the oil in a blender or food processor container. Process 5 seconds in the blender; 15 seconds in the processor. With the motor running, add the oil, first in a drizzle, then in a thin, steady stream. When all the oil has been added, stop the motor and test for consistency. If the sauce is too thick, thin with small amount of hot water or lemon juice. If too thin, process a little longer.