7 Recipes for Tasty and Wonderfully Nutritious Raw Super Salads

Introduction

I will be discussing the benefits of eating raw organic salads to heal naturally. I will also post 7 delectable salads and recipes for dressings and salad toppings! I will also be recommending my favorites!

Why should we be eating raw salads every day? One reason is that it is an easy way to get all of your veggies in for the day. Fruit salads, of course, could give you all of the fruit you need in one day. Eating salads also gives you the benefit of all of that fiber! And need I mention antioxidants?

Eating a lot of healthy salads is crucial in a cancer-healing diet. Healthy salads are filled with cancer-fighting antioxidants and fiber. Antioxidants aid in breaking down and neutralizing the free radicals responsible for cancer. Fiber is excellent for pulling toxins from your body by bringing them through your digestive tract faster.

Adding beneficial oil with apple cider vinegar for salad dressing can give you additional health benefits and taste! Add in some spices, and voila! Add some nuts, and you have a pretty well-rounded, nutrient-filled, cancer-fighting meal.

And don’t forget to chew, chew, chew! Chewing until it is liquid sets the best foundation for digestion. If you don’t chew your food enough, the large pieces will go into your digestive tract and may cause gas, bloating, nausea, and even constipation.

Side Note

“Mouth. The digestive process starts in your mouth when you chew. Your salivary glands make saliva, a digestive juice, which moistens food so it moves more easily through your esophagus into your stomach. Saliva also has an enzyme that begins to break down starches in your food.” 1

Healthy Tip:

Avoid having liquids (even water) at least half an hour before meals. Drinking liquid will dilute the digestive juice’s enzymes you just worked so hard for. (Remember all of that chewing)? Not drinking fluids (and allowing those digestive enzymes to do their work) with my meals was a huge turning point in my health. This meant no more gut pain, no more indigestion, no more bloating, etc. If you play your cards right, you may even be able to quit taking those digestive enzymes. Feel free to drink as much liquid as you want, about 1-2 hours after giving your digestion time to break your food down.

So Which is Healthier, Fruit or Vegetable Salad?

That is a great question. I believe that they can both play an important role in healing. Fruits are higher in sugar but they also have a lot of other benefits. Fruits also tend to be higher in polyphenols. And blueberries, I know, are one of the highest foods for antioxidants. Both fruits and vegetables are rich in vitamins and minerals, fiber, and antioxidants, and each has its own set of benefits.

Cruciferous vegetables like broccoli, arugula, kale, and brussels sprouts are “a rich source of glucosinolates and their hydrolysis products, including indoles and isothiocyanates, and high intake of cruciferous vegetables has been associated with lower risk of lung and colorectal cancer in some epidemiological studies.” 2

The best way to heal and prevent cancer would be to add plenty of vegetables, fruits, nuts and seeds, spices, and healthy oils.

Can Oils Really Play a Part in Healing?

Everyone seems to have an opinion on whether we should even be eating oils or not. It is my opinion, after using the Budwig Protocol for 5 years to treat my own cancer, that this question can be answered with a definite “YES!!”

Let’s start by talking about flaxseed oil, which is the basis of the Budwig Diet. Flax Oil is pressed from the seeds of the flax plant and has been used for centuries as a natural healing remedy. Today, flaxseed oil is known for its ability to improve heart health, reduce inflammation, and even fight cancer.

Flaxseed oil is high in Omega 3’s. Omega 3’s help aid the body in reducing inflammation, are free radical scavengers and are known to decrease oxidative stress. Omega 3 Fatty Acids are known to promote cell apoptosis and oxygenate the cells.

Flax oil is definitely a great addition no matter where you are in your healing journey.

There are unquestionably some bad oils out there, but a lot of good oils too.

A Rancid Warning

Here is a little caveat: I used one source of flax oil while doing the Budwig Diet. That oil was often rancid. You would not believe how many bottles of flaxseed oil I returned. Even when it was newly pressed, it was still not always the best. I would hope that I have improved in at least most areas of my learning. That said, I have found a couple of brands that do not get rancid. One oil I love is linked below. It is cold-pressed and retains all of its health benefits.

A Carrot a Day website is reader-supported. Although there is no added cost to you, we may be compensated if you buy through links on our site. Thank you for your support!!

Andreas Premium Flax Seed Oil

I am a huge fan of Andreas flax oil, as it is cold-pressed and has nothing but oil! It is also organic, and comes in a dark glass bottle! I use it so so much!

Salad Recipes

Always use organic!

Now let’s make salad fun!!

Strawberry Salad with Poppy Seed Dressing

Strawberry Poppy Seed Salad

5 oz container of baby spring salad mix

1 cup of strawberries rinsed

1/4 of a red onion

1 handful of sprouts

Slivered almonds to decorate (I didn’t use them this time as I didn’t have organic)

Instructions: Add the spring mix to a bowl, then add strawberries and red onion. This is a fun salad and I love to add blueberries on the 4th of July. Next, I add my poppy seed dressing. And for the grand finale’ I add the sprouts. It is really simple, and you can play around with other veggies or fruits in it. Sometimes I add avocado, but this is my very basic version.

This can serve a family of 8, but if you are eating a lot of salads for health reasons, it won’t hurt you to eat it all. I often use my big salads for 2 meals. It is nice because I then have something to eat for lunch and dinner, and don’t grab junk food to snack on.

Poppy Seed Dressing:

1 cup soaked raw cashews (I ended up soaking these overnight, but 5 hours is good)

1 cup filtered water

2 tbs apple cider vinegar

3 tbs lemon juice

2 1/2 tbs of date syrup (or less if you don’t care for sweet)

4 tbs diced red onion

1/2 tsp dry mustard

2 tbs poppy seeds

Instructions: Drain the cashews and add to blender. Add the water, vinegar, lemon juice, date syrup, red onion, and dry mustard powder. Blend until creamy.

Stir in the poppy seeds.

Pour dressing into a small container. You will want to refrigerate this for a couple of hours before using it to meld flavors together and have a cold dressing.

Leftover dressing lasts for 5 days in the refrigerator, but it will get thick. You can add a bit of water for desired consistency. Add the dressing right before serving.

I got the poppy seed dressing recipe from https://www.eatingbyelaine.com/creamy-vegan-poppy-seed-dressing/, but I changed it up a bit by doubling the recipe, omitting the salt, changing out the maple syrup for date syrup, and the white distilled vinegar with apple cider vinegar. It still tastes really good! I didn’t try her original recipe though, so I can’t really compare.

Southwestern Salad in a Jar

I didn’t really have high hopes for this, as I was trying to come up with a delicious adobo sauce, and it just wasn’t working. I got out my family taste-testers to help. One said salt, but I was hesitant, as I try not to use too much salt. Our bodies do need sodium, so I figured a bit would not hurt. Well, let me tell you…that little pinch of salt made all of the difference. It brought all of the flavors together in a most amazing way, and I am thrilled with the results!!

Adobo Seasoning

1 1/2 tsp black pepper

1 tbs turmeric powder

1 tbs oregano

1 tbs chili powder

1 tbs cumin

1 tbs onion powder

1 tbs garlic powder

Instructions: Combine all ingredients. Store in an airtight container until ready to use. This seasoning is a family favorite, and can be used for so many other dishes too.

Chipotle Salad Dressing

12 oz. firm tofu

1 organic red jalapeno

1 tbs of homemade (see above) adobo seasoning

2 cloves garlic

4 tbs fresh lime juice

4 tbs almond milk

1 tsp of date syrup

1 pinch of sea salt (if desired)

Put all of these ingredients into a blender and blend well. Take the dressing out, and put it in a bowl with a tight cover. Refrigerate for 2-3 hours.

Salad Assembly

1. Start with 1/2 cup salad dressing in the bottom of the jar

2. Add 1 cup peppers, 1/2 cup onions, and/or 1 cup cucumbers to this layer

3. Add 1 cup of beans of choice (I used black beans)

4. Add 1 cup of corn

5. Add 1 cup diced tomato

6. Add 1 cup of avocado

7. Pack in Romaine lettuce ( I was only able to fit in 1 1/2 cups in this 6 cup jar. It would have been better to use the 8 cup jar, so you could get a whole 3 cups in…but who needs lettuce anyway)?

8. In the next level you can add nuts, spinach, arugula, etc. I like my nuts a bit crunchier, so I put them in a separate container if I need to bring a salad with me).

9. Top it all off with nutritious microgreens and maybe some hemp hearts.

10. Enjoy!!

Orange Radish Salad

Orange Radish Arugula

So I went to my mom’s house today, and she had me try this delicious oil, infused with orange. This honestly got me thinking about next-level salad dressings. It was that good! I immediately ran home to try a cancer healing version.

Here is what I came up with:

For every tbs of flax oil, add 5 drops of vitality essential orange oil. The flavor is divine! I am now working on a salad to put the orange-infused flax oil on.

And This Is What I Came Up With for the Salad

Ingredients:

5 oz of baby arugula

2 peeled and thinly sliced oranges

1/4 cup thinly sliced radishes

1/2 cup of green onions

Chopped pecans

Instructions: Put the baby arugula in your salad bowl, and add sliced oranges, radishes, green onions, and chopped pecans. Mix the salad ingredients. For 8 oz of salad, I would use about 2 tbsp.

Add your orange oil infusion to the salad! Delicious!

Easy Green Salad

This salad is what I thought “salad” was. I didn’t realize there were so many different kinds besides fruit salad. Well, I take that back…There was that candy salad that my sister and I thought up, but I’m thinking that would not be very healthy.

With no further adieu, I bring you “salad!”

Ingredients:

5 oz package of green salad (any will do)

1 chopped green onion

1 peeled and sliced cucumber

A few cherry tomatoes

Maybe slice up some red and yellow peppers for excitement

Ranch ‘ish Dressing (see below for my healthier version than what we had as kids)!

Instructions: Put lettuce in a bowl (I’m pretty sure it has to be iceberg lettuce. (Just kidding)! Add chopped green onion, sliced cucumber, sliced peppers, and dressing. Whatever you do, don’t you dare add those croutons!

Healthy Ranch Alternative

Healthy Ranch Alternative Dressing

So not quite ranch, but better. It is definitely a creamy alternative.

INGREDIENTS

12 oz. package silken tofu

4 tbs plain almond milk

1 tbs apple cider vinegar

1 tbs lemon juice (fresh squeezed is good, but not necessary)11teaspoon onion powder

1/2 tsp ground mustard

1/2 tsp paprika

1/2 tsp black pepper

1/2 tsp sea salt

1 tsp garlic powder

1 tsp onion powder

1 tbs fresh parsley

1 tbs fresh or dried dill (I like fresh here for sure)

2 tsp minced chives (again fresh or dried is fine)

INSTRUCTIONS

Blend all of the ingredients in the blender, except for the chives. You will be stirring the chives in after you blend, so they don’t emulsify with the other ingredients. 

This recipe makes about 1 1/2 cups of ranch dressing. Refrigerate and store in an airtight container. Use in 5-7 days.

Thai Vegan Salad Bowl

Thai Vegan Salad Bowl

The ingredients:

Buckwheat

Kale

Tofu

Red Onion

Sweet Potato

Avocado

Hemp Hearts

Instructions: Cook your yams or sweet potatoes until soft. Cool and then slice into strips or bite-sized chunks. If you are using mushrooms water saute’ those too. Cook your buckwheat according to the instructions on the package, or replace the water with vegetable stock.

Cut your tofu into bite-sized pieces. Dip tofu cubes in coconut milk and then roll in your homemade Thai seasoning. Saute’ tofu in sauce pan,

You can also add carrot sticks, edamame, green beans, mushrooms, red cabbage, bok choy, snow peas, zucchini, green onion, or even sprouts. Keep changing it up to add excitement! The sky really is the limit with bowls.

Spicy Thai Seasoning

1 tsp turmeric

2 tsp smoked paprika

1 tsp black pepper

1 tsp coriander

1 tsp fenugreek

1/2 tsp dry mustard

1/4 tsp cumin

1/2 tsp ginger powder

1/2 tsp cayenne

1 tsp red pepper flakes

1/2 tsp cinnamon

Instructions: Mix all together. Store in an airtight container

Thai Spicy Red Sauce

I didn’t make it this time, so no pics. I couldn’t find the organic chilis. Our health food store or my garden usually carries them at the end of summer. You can always get the non-organic dried chili peppers at the grocery store, or use organic tomato paste. Of course the tomato will give it a different flavor.

I will include both recipes here.

With peppers, you will want to soak in filtered hot water for about 30 minutes. Then drain your water, and add peppers to a blender. Put in 1/4 cup of filtered water with the peppers. Blend until smooth. Now put the mixture in a saucepan, and add 2 minced garlic cloves. Add the seasoning mixture to taste from the recipe above. You will need to decide how much you want to add. I like spicy, so I usually add about a tablespoon upwards. Store in an airtight container for 5-7 days.

If you are using the tomato paste, you will need to do the same thing, just skip the directions that include soaking and blending. Head straight to the cooking in a saucepan.

Thai Almond Butter Sauce

1/2 cup of almond butter

1-2 tbs coconut aminos

1-2 tbs date syrup

1 tsp of Thai seasoning (see above)

Add a couple of Thai chili peppers if you can find organic, otherwise it is fine to omit these.

2-3 tbs lime juice

Enough water or almond milk to thin

Instructions: Mix it all together and use it to drizzle on your bowl or use as a dipping sauce. I like to warm it up a little in a sauce pot before drizzling.

Fruit Salad

Fruit salad can be almost anything you can dream up. You can use any fruit you desire. You can add it to the inside of a watermelon, pineapple, or coconut. You can add nuts or sprigs of mint. There are just so many ways to eat fruit salads.

I love to add dairy-free coconut yogurt and mix it with the fruit. I also love adding organic dried coconut to it. If you do go the dairy-free yogurt route, you might want to make sure there is no added sugar or any other junk. I like to add vanilla Cocoyo because it has probiotics and nothing but clean ingredients. You can usually find it at your local health food stores. This is a refreshing summertime salad, for sure!

Another great way to eat fruit salad is with a twist of lime, a twist of lemon, and a twist of orange!

THE GRAND FINALE’

Big Cancer FIghting Salad

The Cancer-Fighting Salad

You make this by using all of the cancer-fighting veggies you can possibly think of, plus a dressing with cancer-fighting spices, and cancer-fighting oil, and then adding sprouts of course. I know I add a lot of sprouts to everything, but they are so nutritious. I recommend making a big bowl of salad, and just eating and snacking on it throughout your day. Ingredients can vary of course, but here are some of the best ingredients to get you started.

Start with dark leafy greens. The greener they are the more chlorophyll they have. Some good greens to start with are kale, chard, spinach, collard greens, dandelion, and mustard greens. (Chris Wark of chrisbeatcancer.com mentions not eating more than 10 cups a day of these greens).

The Ingredients

This is what went into my particular cancer-fighting salad, but of course, there are many many options. I can’t even see half of the ingredients (that I added in there), because it is so big.

5 oz spring mix lettuce

2 cups dandelion leaves

2 cups kale/carrot/cabbage blend

2 cups broccoli crowns

8 chopped radishes

1 cup diced onion

2 cups of riced cauliflower

1 cup shredded carrots

2 cups snow peas

4 stalks (equal to about 2 cups) of chopped celery

4 cloves minced garlic

12 oz baby Kaleides tomatoes

Broccoli Sprouts

Pumpkin Seeds

Other Things You Can Add

Asparagus, green beans, rutabaga, chard, bok choy, leeks, mushrooms, artichokes, any type of onion, edamame’, beets, peas, any type of cabbage, any type of chard, brussels sprouts, spinach, other sprouts, etc. I grow my own sprouts and have found Hamama to have a great organic variety, and they make growing sprouts super simple. Here is more information on the benefits of sprouts!

Toppings

Almonds, pistachios, walnuts, cashews, hemp hearts, hummus, sauerkraut, and fermented foods like kimchi are also great cancer fighters, flaxseeds (after grinding), salsa, etc. You can be creative here!

Spices

Turmeric, garlic, black pepper, cayenne pepper, white pepper, ginger, oregano, thyme, lavender, etc. There is a very long list of spices with health benefits.

Oils

Flax Oil is probably the most well-known cancer-fighting oil, but there are many others. What about Black Seed Oil? It is one of the best for fighting cancer. It has thymoquinone that can cause apoptosis (or programmed cell death) in cancers such as colon, breast, leukemia, prostate, etc. More on Black Seed Oil here! Milk thistle oil is excellent at supporting the liver and gallbladder. Chia seed oil is used in the skincare industry as a potent anti-aging ingredient and is rich in Omega 3 and ALA. Plus it tastes great! Hemp seed oil contains pure GLA which is known to reduce inflammation in the body. Sesame seed oil is rich in Vitamin E and B vitamins. It is also a great way to get your amino acids and minerals such as calcium, copper, iron, magnesium, phosphorous, and zinc. Coriander oil has antioxidants, is anti-bacterial, and is antifungal. Sunflower oil contains many health benefits. It has vitamins B1, B2, B6, D, E, and K, as well as an abundant source of magnesium, phosphorus, copper, selenium, and iron. Pumpkin Seed oil boosts the immune system and aids in prostate, kidney, bladder, and heart health. This also is great for getting rid of parasites. It also has a high magnesium and zinc content, and has a powerful antioxidant profile, and reduces inflammation. Fennel Seed oil is great for digestive health…I can vouch for this! Kava oil is a beautiful stress-relieving oil,, that tastes great in tea.

When buying oils you need to make sure that they are organic and cold-pressed, as heating causes oxidation in your oils. Oxidation is a series of chemical reactions that breaks down the quality of oils, rendering them more harmful than good for you.

I get my oils here. I started with them when I was looking for an organic cold-pressed black seed oil. Their black seed oil is the best out there, in my honest opinion. I am pretty picky too. I have now tried all, but their Kava oil, which I plan on doing soon.

Dressings

Oil Vinegar dressing with Mustard

1/4 cup of flax oil

2 tbs apple cider vinegar

1 tbs stone-ground mustard

1/4 tsp cayenne

Put in an amber glass jar if you are going to save any. Otherwise, a clear jar is fine. Put the lid on the jar and shake all of the ingredients together. Will keep in the refrigerator for 5-7 days.

Motor Oil with Garlic and Lemon

1/4 cup black seed oil

2 tbs lemon juice

1 tsp crushed or minced garlic

1/2 tsp date syrup

1/4 tsp ginger

Put the lid on the jar and shake all of the ingredients together. Will keep in the refrigerator for 5-7 days.

Orange Chia Dressing

1/4 cup chia oil

2 tbs lemon juice

2 tbs orange vitamin C (or you can use a couple of drops of orange essential oil)

Put the lid on the jar and shake all of the ingredients together. Will keep in the refrigerator for 5-7 days.

Click on the picture to get your Microgreens Kit

Disclaimer: The contents of this website are based on personal experiences, opinions, and my own research. Information on this website is for educational purposes and is not meant to diagnose, replace, treat or cure any medical or mental health condition. Please see your doctor with any health-related questions. Statements on this website have not been approved or evaluated by the FDA. While perusing this site, please use your best judgment in conjunction with your Naturopath or other health care provider.