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The George Mateljan Foundation is a non-profit organization free of commercial influence, which provides this website for you free of charge. Our purpose is to provide you with unbiased scientific information about how nutrient-rich World's Healthiest Foods can promote vibrant health and energy and fit your personal needs and busy lifestyle.

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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