Summer will soon be here with sunshine, longer days, and fresh salads. The first arugula leaves will be springing up in the garden, cucumbers will ripen, and raspberry season will soon be here for us to enjoy. Summer is the time of long walks, gardening, the beach and juicy fresh fruits and vegetables.

I like to step away from the traditional cucumber-tomato salad combination when the weather gets to be nice. I enjoy adding freshly picked mint leaves, mango slices, and blueberries to my salads: I like anything that makes the salad as colorful and as full of life as the bright summer days.

Raspberry, arugula, avocado, goat cheese salad combines within itself the crispy light crunch of celery and the sweetness of raspberries with the creaminess of avocado and the tartness of goat cheese. Slightly bitter arugula and simple vinaigrette balance it all out, leaving you wanting more.

Raspberry, Arugula, Avocado, Goat Cheese Salad

Ingredients

(makes 2-3 servings)

• 2 cups arugula leaves
• 1/4 cup fresh basil leaves, diced
• 1 sprig celery, diced
• 1/2 small avocado, pitted, peeled, and sliced
• 1/3 cup soft goat cheese, crumbled
• 1 cup fresh raspberries
• 1/2 cup pomegranates
• 4 tablespoons organic extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1/3 teaspoon sea salt
• Black pepper to taste

Instruction

• Arrange arugula leaves, basil leaves, celery, avocado slices, goat cheese crumbles, and fresh raspberries on a platter in layers.
• In a cup, combine the extra virgin olive oil, the balsamic vinegar, and the sea salt.
• Mix well. This is your salad dressing.
• Pour the dressing over the salad.
• Sprinkle with black pepper and serve.

So easy!

The more I read, watch videos, and listen to testimonials, the more I believe in the power of raw foods. I’m still not convinced that a 100% raw diet is best, but there is no doubt in my mind that an 80-90% raw diet will result in better, if not optimal, health. To that end, I have been experimenting with raw kale salads for the past two weeks.

The first step in making a kale salad is the oil massage. Chop up a bunch of kale, put it in a bowl, and drizzle it with oil. Then dig in with both hands and massage the oil into the kale until the leaves soften. This is actually fun. Messy, yes, but fun.

Each of the following combinations begins with the oil massage, so add other ingredients as the second step.

Salad 1. Add raw beets cut with a spiral slicer. Drizzle with balsamic vinegar.

Salad 2. Add raw beets cut with a spiral slicer. Juice two limes and stir in 2 tablespoons of honey. Drizzle over the kale and mix well.

Salad 3. Add pine nuts and a little bit of crushed garlic and a touch of balsamic vinegar (see image).

Salad 4. Add carrots strips (I used a potato peeler for this), a handful of raisins, and a handful of walnuts. Add balsamic vinegar and a squirt of honey. Mix well.

Salad 5. Add 2 finely chopped apples, a handful of raisins, and a handful of walnuts. Add balsamic vinegar and a squirt of honey. Mix well.

Salad 6. Same as salad 4 but substitute rice vinegar.

Salad 7. Add 2 finely chopped apples, two oranges cut into small pieces, a handful of walnuts, a handful of raisins, balsamic vinegar and a squirt of honey.  Taste. Add more honey!

Warning: The night I made salad number 7, I went back for seconds. I was too late.

Try your own variations, and let us know what you come up with!

One of the most commonly asked questions we receive at OLM is, “What one thing can I do to be healthier?” A diet of primarily raw fresh vegetables and fruits is the foundation for good health. If you are not as healthy as you would like to be, there is nothing more important. Even if you smoke, or don’t eat organic, and/or don’t exercise, adopting a raw food diet is still our first recommendation. We even recommend eating a raw food diet before we recommend supplements.

This takes people by surprise, especially since I own a supplement store. I have plenty of supplements on hand for acute health issues and first aid, but I only take Total Nutrition Formula, SF722, and systemic enzymes regularly.

There is a lot of controversy as to whether or not eating 100% raw is healthy. We do believe that a 100% raw food diet can be very healthy if done right with enough variety. If you are interested in eating 100% raw this article can help you get started. We also recommend you get to know Raw Chef Dan (see next article). But we recommend going at least 80% raw for practical reasons. And, if you cut out junk food completely (this includes “organic” junk food) and make sure that two of your three daily meals as well as any and all snacks are raw fresh fruits and vegetables (1:4 ratio), you will achieve a significantly higher level of health. For many people, eating this way rids the body of disease and ailments. For individuals who have led a toxic lifestyle for too long, more help is needed to restore the body to health.

People often point to the fact that there is not enough variety in a raw food diet to maintain good health. If a raw food diet to you means carrot sticks, celery and apples, then you’re right. My daily routine consists of a salad for breakfast and sometimes for lunch and/or dinner. On the days I do not have two salads, I have a smoothie. How do I get variety if I eat almost the same thing every day? Each of my salads contains at least 10 different kinds of vegetables. I get more nutrition in one salad than most people get in a whole week, maybe a month. My smoothies are nothing to scoff at, either. One salad and/or smoothie and I know I am set for the day. I must admit I do still love to eat, so I actually eat too much. Though I also work out pretty heavily on a regular basis, I imagine I could do better with about half the calories I consume.

My Daily Salad

Want to know how to make an incredible salad? Here are the main ingredients for my salad:

• Spinach
• Arugula
• Collard Greens
• Spring mix
• Dandelion
• Leeks
• Red onions
• Red cabbage
• Red bell pepper
• Rainbow chard
• Beet greens
• Grated beet root
• Graded carrots
• Graded zucchini
• Cucumbers
• Cilantro
• Pomegranate (seed)
• Raisins
• Sesame seeds
• Ground papaya seeds
• Avocado

I also throw in chick peas, a three bean salad combination, and/or some raw sheep cheese I get at my local farmers’ market. I always put two to three soft boiled eggs in my salad. Obviously I am not a vegan, but if you are, this salad is good enough without the cheese and eggs. The salad is also great with chicken or steak.

Update: Now I don’t do the cheese. I don’t do meat either. I still eat eggs, but am very considerate of where and how they are sourced. The avocado makes it so I don’t miss the cheese. But, for those who are not vegan, and concerned about getting enough calories, add what you want. Just please make sure all animal products were as humanely treated and healthy as possible.

There are tons of recipes for raw and healthy salad dressings. I love my own creation.

My Balsamic Salad Dressing Recipe

To make my salad dressing, I start with equal parts oil and vinegar (keep in mind that both olive oil and balsamic vinegar have a lot of imitators).

• 3/4 cup of flax seed oil
• 1/4 cup of coconut oil
• 1/2 cup of balsamic vinegar
• 1/2 cup of apple cider vinegar
• 6 tablespoons turmeric
• 1 table spoon basil
• Two teaspoons unrefined sea salt
• Two teaspoons fresh ground pepper
• Two tablespoons Dijon mustard

Do it all to taste if you want, but stay heavy on the turmeric; it’s very good for you, and it’s the most important ingredient to this recipe.

This salad dressing will have even the pickiest kids eating vegetables. It’s very versatile. Use it as a dip, a marinade, or whatever. It’s amazing.

Obviously this is not a 100% raw salad. But it’s mostly raw and very healthy. If you want to adopt a 100% raw food diet then find a great raw salad dressing and skip the peas, beans, eggs, and cheese. It’ll be healthier that way too.

Super Antioxidant Smoothie

I don’t have a smoothie every day. For health, nothing beats a great salad. But I do crave smoothies a few times a week.

• 1 cup apple juice
• 1 cup fresh berries
• ½ pomegranate (seeds)
• 1 raw egg (organic only!)
• ½ banana
• 1 large kale leaf
• 2 tablespoons nutrition powder (see below)
• 1 tablespoon Udo’s Oil with DHA

Nutrition Powder

Total Nutrition Formula, is the best nutritional support available. You can also make your own.  I don’t do smoothies everyday (salads are better), but when ever I do, I add my nutrition powder.

Conclusion

It takes time to adapt to a healthy lifestyle. I don’t spend much on groceries, but that’s because I’ve learned where and how to shop for the best deals. Local organic farmers’ markets are the best places to get the healthiest produce for a fraction of the cost you would spend at a conventional grocery store. It used to take me a lot of time to make smoothies and salads but I’ve learned to make them very quickly. I still spend more time than most preparing food, but health is my priority, my hobby, my most important investment. I’ll take the time.