Did you know sea vegetables almost perfectly match the mineral composition of human blood? Learn more about Sea Vegetables and Their Health Benefits.
The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or
advertising, is a new force for change to help make a healthier you and a healthier world.
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

  • 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


  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

Nutrients in
Creamy Romaine Salad - non-dairy
1.00 serving (234.74 grams)
Nutrient%Daily Value

 vitamin A216.9%

 vitamin C93.5%



 vitamin B124%

 vitamin E23.6%




 vitamin B217%






 vitamin B613.5%




Calories (126)7%

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
126.53 calories
Nutrient Amount DV
World's Healthiest
Foods Rating
vitamin A 10848.00 IU 217.0 30.9 excellent
vitamin C 56.13 mg 93.5 13.3 excellent
manganese 1.06 mg 53.0 7.5 very good
folate 183.50 mcg 45.9 6.5 very good
vitamin B1 0.36 mg 24.0 3.4 very good
vitamin E 4.72 mg 23.6 3.4 very good
iron 3.62 mg 20.1 2.9 good
potassium 691.40 mg 19.8 2.8 good
fiber 4.81 g 19.2 2.7 good
vitamin B2 0.29 mg 17.1 2.4 good
calcium 161.85 mg 16.2 2.3 good
molybdenum 11.01 mcg 14.7 2.1 good
chromium 17.22 mcg 14.3 2.0 good
phosphorus 141.83 mg 14.2 2.0 good
copper 0.28 mg 14.0 2.0 good
vitamin B6 0.27 mg 13.5 1.9 good
magnesium 51.56 mg 12.9 1.8 good
tryptophan 0.04 g 12.5 1.8 good
protein 5.54 g 11.1 1.6 good
World's Healthiest
Foods Rating
excellent DV>=75% OR
Density>=7.6 AND DV>=10%
very good DV>=50% OR
Density>=3.4 AND DV>=5%
good DV>=25% OR
Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Creamy Romaine Salad

Printer friendly version

Send this page to a friend...


Newsletter SignUp Sign Up Now and get the first chapter of The World's Healthiest Foods book FREE.
Your Email:

With your purchase of our book, you'll receive online access to free gifts (valued at $24.95) to improve your health.

Eating Healthy

Cooking Healthy

Feeling Great


Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We're Number 1 in the World!

20 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expert on the Healthiest Way of Eating and Cooking. It's one of the most visited website on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick & Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 30 minutes or less, from start to finish. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest Foods Book

Online Access to 2 Free Gifts with your purchase you will receive online access to our 15 Minute Cooking Video and 83 page Guide to creating a "Healthiest Way of Eating Group." (Please note: Access is on-line; you will not receive anything in the mail.)

Now Available in Kindle | Order Now

privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2013 The George Mateljan Foundation, All Rights Reserved