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Creamy Romaine Salad
Green salads are always welcome as a part of your Healthiest Way of Eating. This healthy green salad can be enjoyed with just about any type of dressing. however, it is worth the time to make this creamy dressing for its delicious flavor and extra nutritional value.
Creamy Romaine Salad Prep and Cook Time: 15 minutes

Ingredients:
  • 2 medium heads romaine lettuce, outer leaves discarded
  • 1 bunch young dandelion greens, if available
  • 1 medium tomato cut into eighths
  • Dressing
  • 3 TBS chopped fresh basil
  • 3 medium cloves garlic, pressed
  • 1 TBS prepared Dijon mustard
  • 1 TBS honey
  • 1/2 tsp salt
  • 1/2 tsp cracked black pepper
  • 4 TBS fresh lemon juice
  • 1/4 cup sunflower seeds
  • 4 oz silken tofu
  • 2 TBS extra virgin olive oil
  • *a little water to thin if needed

Directions:

  1. Blend all dressing ingredients in blender adding olive oil a little at a time at end.
  2. Chop, rinse, and dry romaine lettuce and dandelion greens. If you have a salad spinner it is best. If not, pat rinsed greens with paper towels so dressing doesn't get diluted.
  3. Toss greens with tomato and desired amount of dressing.
Serves 4

Nutritional Profile

Creamy Romaine Salad - non-dairy
1.00 serving
(234.74 grams)
Calories: 127

NutrientDRI/DV

 vitamin A121%




 folate46%

 copper31%






 iron20%


 fiber19%


 calcium16%



 biotin12%

 protein11%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Creamy Romaine Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Creamy Romaine Salad - non-dairy
1.00 serving
234.74 grams
Calories: 127

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A1084.80 mcg RAE12117.1excellent
vitamin C56.13 mg7510.6excellent
manganese1.06 mg537.5very good
chromium17.22 mcg497.0very good
folate183.50 mcg466.5very good
vitamin E4.72 mg (ATE)314.5very good
copper0.28 mg314.4very good
vitamin B10.36 mg304.3very good
molybdenum11.01 mcg243.5very good
vitamin B20.29 mg223.2good
phosphorus141.83 mg202.9good
iron3.62 mg202.9good
potassium691.40 mg202.8good
fiber4.81 g192.7good
calcium161.85 mg162.3good
vitamin B60.27 mg162.3good
magnesium51.56 mg131.8good
pantothenic acid0.63 mg131.8good
biotin3.60 mcg121.7good
protein5.54 g111.6good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Creamy Romaine Salad

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