As a a non-profit foundation dedicated to helping people eat more healthful foods, we were very excited to see your "Polymeal" study and are proud to participate in your "Create a Polymeal Recipe Contest."

All our recipes, including those we have developed for the "Polymeal Contest" are made without sugar, and we have made an effort to design our recipes to optimize the foods' nutritional value. For this reason, the garlic in our recipes is very lightly cooked, and extra virgin olive oil, our oil of choice, is added after cooking, to maximize flavor while minimizing free radical damage.

This Polymeal menu contains:

150 ml of red wine

170 grams of fish

100 grams of dark chocolate

528 grams of fruits and vegetables

4.25 g of garlic

71 g of almonds

Each dish contains the following Polymeal ingredients:

Romaine and Avocado Salad: 213 g vegetables; 24g almonds

Salmon with Mustard Dill Sauce: 170g fish; 1.25g garlic

Puréed Sweet Peas: 171g vegetables; 3g garlic

10 Minute Fresh Berry Dessert and Almonds: 112g chocolate; 144g fruit; 47g almonds

1 Glass of Red Wine (150 ml)

Romaine and Avocado Salad

This salad is a good healthy start for any meal. It is a quick and easy way to add flavor and nutrition to your meal all year round. The light dressing makes this salad lower in fat than most without losing flavor, but provides sufficient fat to ensure optimal carotenoid absorption.

Prep and Cook Time: 10 minutes


1 large head romaine lettuce, outside leaves discarded (8 cups chopped) (112g vegetables)

1 large tomato chopped (45g vegetables)

1 small red bell pepper cut in thin julienne, 1 inch long (19g vegetables)

1 medium avocado, cut into chunks (37g vegetables)

1 cup sliced almonds


2 TBS lemon juice

2 tsp balsamic vinegar

extra virgin olive oil to taste

Salt and cracked black pepper to taste


  • Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard. Tops are bitter. Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don't have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
  • Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens and almonds.
  • Top with tomatoes, red bell peppers and avocados.
  • Serves 4

    15 Minute Salmon with Mustard, Dill Sauce

    This salmon recipe has a fresh tasting mustard sauce that is a perfect complement to the rich flavor of salmon. It is very quick and easy to prepare, and is done in 15 minutes from start to finish with very little effort, giving you a tasty way to make a sauce for your salmon that is healthy and zesty.

    Prep and Cook Time: 15 minutes


    1½ lbs salmon filet cut into 4 pieces, skin and bones removed (170g fish)

    2 medium garlic cloves, pressed (1.25g garlic)

    1 TBS Dijon mustard

    2 + 1 TBS fresh lemon juice

    ¼ cup chicken broth

    1 tsp honey

    1 tsp chopped fresh dill

    salt and white pepper to taste


  • Prepare all the ingredients and have ready.
  • Preheat a non-stick 12-inch skillet on medium high heat for about 2 minutes. Rub salmon with 1 TBS lemon juice and season with a little salt and white pepper. When pan has gotten hot, place salmon skinned side up in the hot pan, and cook for about 2-3 minutes. (You do not need oil or liquid for this.) Turn and cook for another 2-3 minutes on the other side.This is our Stovetop Searing cooking method. Remove salmon from pan, and place on a plate.
  • Wipe hot pan quickly with a paper towel and return to burner. This removes excess oil and burnt particles from the pan while retaining the flavor left in the pan to enhance your sauce.
  • Add garlic and stir for half a minute. Add mustard, and whisk in 2 TBS lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and add dill. Pour over salmon and serve.
  • Serves 4

    Healthy Cooking Tips: To ensure moistness in your salmon, start by choosing salmon filets that are from the thickest part of the fish.Because the temperature varies in stoves, check your salmon for doneness about half a minute after turning. You can do this by sticking the tip of a sharp knife into the filet. The flesh will separate easily, and it should look pink in the center. You want to cook it slightly less than how you want to eat it, as it continues to cook after you remove it from the heat. For best flavor, use a good quality plain, smooth, Dijon mustard. This sauce may take slightly more or less than 1 minute to reduce depending on your exact heat. You want a slightly thickened sauce that is creamy in texture. Use a whisk for best results for this. The sauce will also intensify in flavor as it reduces. Check for personal preference. Make sure you wait until the end of reducing sauce before adding fresh dill, as it will lose its flavor as it cooks.

    Puréed Sweet Peas

    Sweet peas are a favorite vegetable for many. This unique way of serving them makes this healthy vegetable a real treat. Feel free to flavor them with different herbs, depending on what you serve along with them. They are versatile and very quick and easy to prepare. Our Healthy Sauté cooking method brings out the flavor without the use of heated oils,making this an even healthier vegetable side dish.

    Prep and Cook Time: 15 minutes


    2 cups fresh, shelled or frozen peas (144g of vegetables)

    1 medium onion chopped (27g of vegetables)

    2 medium cloves garlic, chopped (3g garlic)

    2 + 1 TBS chicken or vegetable

    1/4 cup sunflower seeds

    1 TBS minced fresh herbs such as mint, basil, chervil, or parsley depending on what else you are serving with the peas

    Salt and white pepper to taste


  • If peas are fresh, bring a small pot of salted water to a boil over high heat. Place peas in it with the heat still high and cook for 2 to 3 minutes, no more- just until peas are bright green and tender. If peas are frozen, you do not need to cook ahead.
  • Heat 1 TBS broth in a 10-inch non-stick skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently, until translucent. Add garlic and sauté for another minute.
  • Add 2 TBS broth, peas, herb and cook until tender, about 3 more minutes. Puré in blender with sunflower seeds, season with salt and pepper, and serve.
  • Serves 2

    Healthy Cooking Tips: Make sure you blend peas well, stopping the blender periodically to scrape the sides with a rubber spatula. You want the sunflower seeds to get well ground. They add a lot of body to the puré of peas. You want them to be nice and smooth.

    10 Minute Fresh Berry Dessert with Yogurt and Chocolate

    This 10 minute dessert combines our favorite flavors in a quick and easy way that is rich tasting, yet healthier than many desserts. The chocolate is a great complement to berries and yogurt. It is perfect for those moments when you want to enjoy this wonderful combination of flavors.

    Prep and Cook Time: 10 minutes


    1 basket fresh raspberries or strawberries (or 2 cups)(144g of fruit)

    8oz low fat vanilla yogurt

    8 oz melted dark chocolate (112g chocolate)

    2/3C almonds, chopped (47g of almonds)


  • Fold together yogurt and berries.
  • Melt chocolate in a double boiler with heat on medium. Place berries and yogurt in individual bowls and drizzle with melted chocolate.
  • Chop almonds and sprinkle over strawberries and chocolate.
  • *For a more formal presentation you may want to pour a pool of yogurt on a plate and place berries on top of pool. Drizzle chocolate over berries and sprinkle with almonds.

    Serves 2

    This page was updated on: 2005-03-14 15:25:04
    © 2002 The George Mateljan Foundation