Raw Food Diet: An Introduction


There is much controversy about whether or not it is healthy to eat 100% raw. We believe that a 100% raw food diet can be very healthy when done right with enough variety. If you’re interested in eating 100% raw, this article can help you get started. However, for practical reasons, we recommend using at least 80% raw. And if you cut out junk food completely (that includes “organic” junk food) and make sure that two of your three daily meals and all snacks are raw, fresh fruits and vegetables (1:4 ratio), you will achieve a significantly higher level of health. For many people, this type of diet rids the body of diseases and ailments. For individuals who have lived a toxic lifestyle for too long, more help is needed to restore the body to health.

It is often pointed out that raw food does not have enough variety to stay healthy. If raw food means carrot sticks, celery and apples to you, then you’re right. My daily routine consists of a salad for breakfast and sometimes for lunch and/or dinner. On the days I don’t have two salads, I eat a smoothie. How do I get variety when I eat almost the same thing every day? Each of my salads contains at least 10 different types of vegetables. I get more nutrients in a salad than most people do in a week, maybe a month. My smoothies are not to be scoffed at either. A salad and/or smoothie and I know I’m set for the day. I have to admit, I still love to eat, so I actually eat too much. While I also exercise quite a bit on a regular basis, I imagine I could do better with about half the calories I eat.

Green Salad with Arugula and Berries (Alena Haurylik/Shutterstock)

My daily salad

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

  • spinach
  • arugula
  • Kale
  • spring mix
  • Leek
  • Red onions
  • Red cabbage
  • Red pepper
  • Rainbow Swiss Chard
  • beet greens
  • Grated beetroot
  • Assorted carrots
  • Graduated zucchini
  • cucumbers
  • coriander
  • pomegranate (seed)
  • raisins
  • Sesame seeds
  • Ground papaya seeds
  • avocado

I also throw in chickpeas, a three-bean salad combo, and/or some raw feta cheese, which I can get at the local farmer’s market. I always put two or three soft-boiled eggs in my salad. Obviously I’m not vegan, but if you are, this salad is good enough without the cheese and eggs. The salad also goes well with chicken or steak.

To update: Now I don’t make the cheese. I don’t make meat either. I still eat eggs but am very careful about where and how they are sourced. The avocado makes it so I don’t miss the cheese. But for those who aren’t vegan and worried about getting enough calories, add whatever you want. Just make sure all animal products are treated as humanely and wholesomely as possible.

There are countless 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 (remember that both olive oil and balsamic vinegar have many imitators).

  • 3/4 cup flaxseed oil
  • 1/4 cup coconut oil
  • 1/2 cup balsamic vinegar
  • 1/2 cup apple cider vinegar
  • 6 tablespoons turmeric
  • 1 tablespoon basil
  • Two teaspoons of unrefined sea salt
  • Two teaspoons of freshly ground pepper
  • Two tablespoons of Dijon mustard

Make anything to taste if you like, but stay strong on turmeric; it’s very good for you and it’s the main ingredient for this recipe.

Even the pickiest kids will eat veggies with this salad dressing. It’s very versatile. Use it as a dip, marinade or whatever. It is wonderful.

Obviously this is not a 100% raw salad. But it’s mostly raw and very healthy. If you want to eat 100% raw foods, find a great raw salad dressing and skip the peas, beans, eggs and cheese. It will also be healthier that way.

Super antioxidant smoothie

I don’t eat a smoothie every day. When it comes to 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)
  • ½ banana
  • 1 large kale leaf
  • 2 tablespoons nutrient powder (see below)
  • 1 tablespoon Udos Oil with DHA
Epoch Times photo
I crave smoothies a few times a week. (Tijana Simic/Shutterstock)

nutritional powder

total nutritional formula, is the best nutritional support available. You can also make your own. I don’t make smoothies every day (salads are better), but whenever I do I add my nutritional powder.


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

reissue of OrganicLifestyleMagazine.com

Michael Edwards



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