Wellness Family Dentistry

Whole Meal Salads

April 29, 2021
Posted By: Ron Porterfield, Health & Wellness Coach

Salads are usually viewed as a side dish — something just to get a few more veggies down and warm up for the main dish. There are however, salads that are more substantial than a side salad. These salads are sometimes referred to as whole meal salads. This is because they are larger in size and can include ingredients such as legumes, whole grains and healthy fats. These salads are hearty enough to stand alone, or maybe with a cup of soup and some bread. Here are a few whole meal salads that will be sure to satisfy you.





Sun-dried Tomato, Almond & Rice Salad1

  • 2 ½ cups long-grain rice blend, cooked
  • ½ cup marinated sun-dried tomatoes, coarsely chopped
  • 1 ripe avocado, diced
  • 1 stalk celery, finely chopped
  • ¼ cup almond slivers
  • 3 leaves fresh basil, julienned
  • 1 tbs. fresh lemon juice
  • 1 tsp. garlic powder
  • 1 tsp. salt

In a large mixing bowl, combine all ingredients and mix well

Makes 2-4 servings


  • ½ cup bulgur wheat
  • 2 cups fresh parsley, minced
  • 1 cup fresh mint, minced
  • 2 cups tomatoes, seeded and chopped
  • 1 small red onion, finely chopped
  • 1 tbs. extra-virgin olive oil
  • ¼ cup fresh lemon juice
  • Salt to taste

Soak the bulgur in room-temperature water and cover until the bulgur becomes tender (about 30 minutes). Drain well, squeezing out as much water as possible.

Combine the bulgur with parsley, mint tomatoes, onions. Whisk the olive oil with lemon juice and toss with the salad. Season with salt. to taste.

Makes 8-10 servings


Tomato Basil Salad3

  • 3 vine-ripened tomatoes
  • 15-oz. can white beans, drained
  • ½ small red onion, thinly sliced
  • ¼ cup fresh basil leaves, chopped
  • 3 tbs. lemon juice
  • 1 tbs. olive oil
  • ½ salt


  1. Slice tomatoes into ½ inch wedges, cutting again if tomatoes are large. Place into a medium-size bowl.
  2. Combine with onion and beans that have been drained and rinsed.
  3. Add basil, lemon juice, olive oil, and salt and toss to mix. Chill slightly and allow flavors to blend.

Makes 4 servings.

Lentil Salad4

  • 2 cups lentils
  • 1 tsp. salt
  • ½ tsp. bay leaves, ground
  • ½ onion, finely chopped
  • 1 cup fresh parsley, chopped
  • 6 green onions, chopped
  • ½ cup Creamy French Dressing
  • Salt
  • Lettuce leaves
  • Red bell pepper

Wash lentils. Place them in a pot and bring to a boil. Add salt, bay leaves, and diced onion. Cover and simmer until lentils are tender. Drain and cool.
Combine lentil, green onions, parsley, Creamy French Dressing, and salt. Mix and chill.
Line a fairly flat medium-sized dish, layered with the lettuce leaves. Pour the lentils into the center. Garnish with red bell pepper and a sprig of parsley.

Serves 4-6

Creamy French Dressing5

  • ½ cup tomatoes, fresh quartered, or canned tomatoes
  • ¼ cup tomatoe paste
  • 2-3 tbs. Tahini
  • 1 tsp. honey
  • 1 tsp. onion powder
  • ¼ tsp. garlic powder
  • 2 tsp. lemon juice
  • ¼ cup water
  • ½ salt

Blend well until smooth and creamy. Add more water for a thinner dressing.

Fusilli Salad6

  • 16 ozs. fusilli, cooked
  • ½ tsp. onion salt
  • ½ garlic salt
  • 1 large green bell pepper cut into ¾ inch strips
  • ¼ tsp. salt
  • 1 pint cherry or grape tomatoes sliced in half
  • 1 cup medium pitted olives, drained
  • 1 tbs. dried parsley
  • 1 cup grated Mockzarella You Can Slice


  1. Cook fusilli until tender, drain and put into a bowl.
  2. Add onion salt and garlic salt. Mix.
  3. Saute bell pepper in 2 tbs. water in a frying pan for 4 minutes, mix in ¼ tsp. salt.
  4. Mix the bell pepper with the pasta. Add the cherry or grape tomatoes, olives, parsley, and mix well.
  5. Just before serving, mix well with seasoned olive oil, and Mockzarella You Can Slice


Mockzarella You Can Slice7

Blend in a blender:

  • 1 ½ cups raw cashews
  • ¼ cup dried onion flakes
  • 1 tsp. salt
  • 1 tsp. onion salt
  • ¼ tsp. garlic salt
  • 1 ½ cups water

Fold in:

  • ½ cup nutritional yeast flakes
  • 2 tbs. lemon juice

Pulsate or turn the blender on and off until mixture is well blended and creamy. Let it sit while you prepare the Emes Kosher-Jel.

Dissolve ½ cup unflavored Emes Kosher-Jel in ½ cup water in saucepan. Stir constantly on low heat until it is ready to simmer, and becomes clear. Add it to the blended mixture. Blend quickly or pulsate.

Spray oblong container. Pour in Mockzarella. Cover and refrigerate. It takes several hours to set. Excellent for sandwiches, or grated for salads. This can be frozen, and thawed for use.

Salads can be a great food source for fiber, better weight control, and building strong bones. Why not commit to eating more healthy salads today. Enjoy!






  1. From Plant to Plate, Bivens, Tami, p. 158, Life and Health Network, 2013
  2. Ibid., p. 167
  3. Amazing Health Cookbook, Watson, Barbara, p. 71, Review and Herald Publishing Association 2012
  4. A Taste of Nature, Hoover, LaVonne, p. 106, LaVonne Hoover, 1992
  5. Ibid., p. 115
  6. Tasty Vegan Delights, Lawson, Gloria and Puffer, Debbi, p. 68, Review and Herald Publishing Association 2001
  7. Ibid, p. 98
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