food of the week
who we are - what's new - getting started - community
The World's Healthiest Foods
eating healthy

Send this page to a friend...
Printer friendly version
return to recipes

Healthy Caesar Salad

This is a healthy version of a popular salad that has lost favor due to the cholesterol factor. Instead, it is abundant in antioxidants, calcium and flavor. For a complete lunch you can add cooked chicken breasts and toss in salad.

Healthy Caesar Salad Prep and Cook Time: 10 minutes

2 large head romaine lettuce, outer leaves removed & discarded
* (optional) 1/4 cup walnuts

2 TBS roasted tahini
1 2oz can anchovies, drained of oil, rinsed and chopped
4 medium cloves garlic, chopped
3 TBS lemon juice
2 TBS balsamic vinegar
2 TBS extra virgin olive oil
salt & cracked black pepper to taste


  1. Rinse lettuce, cut into bite size pieces, and dry. Try to get lettuce as dry as possible so dressing is not diluted. If you have a salad spinner it is best. Blend dressing ingredients together for 1-2 minutes, drizzling olive oil at end a little at a time. Toss romaine with desired amount of dressing and walnuts if using them. There will be dressing left over. It saves very well in your refrigerator for 2 weeks.

    Serves 4

    Healthy Cooking Tips: Make sure your lettuce is well dried so you don’t dilute the dressing. This salad dressing is great if you want a healthy Caesar dressing with anchovies. If you don’t like anchovies I would not bother making it, as it isn’t nearly as good without them.

    Nutritional Profile

    Introduction to Recipe Rating System Chart

    The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

    Healthy Caesar Salad
    1.00 serving
    45.24 calories
    Nutrient Amount %DV Nutrient
    World's Healthiest
    Foods Rating
    vitamin A 1460.31 IU 29.2 11.6 excellent
    vitamin C 15.00 mg 25.0 9.9 excellent
    manganese 0.40 mg 20.0 8.0 excellent
    folate 78.66 mcg 19.7 7.8 excellent
    chromium 7.84 mcg 6.5 2.6 good
    tryptophan 0.02 g 6.3 2.5 good
    sodium 137.26 mg 5.7 2.3 good
    potassium 197.49 mg 5.6 2.2 good
    omega 3 fatty acids 0.14 g 5.6 2.2 good
    vitamin B3 (niacin) 1.10 mg 5.5 2.2 good
    iron 0.98 mg 5.4 2.2 good
    vitamin B1 (thiamin) 0.08 mg 5.3 2.1 good
    phosphorus 49.17 mg 4.9 2.0 good
    vitamin B2 (riboflavin) 0.08 mg 4.7 1.9 good
    molybdenum 3.48 mcg 4.6 1.8 good
    protein 2.32 g 4.6 1.8 good
    dietary fiber 1.15 g 4.6 1.8 good
    calcium 38.50 mg 3.9 1.5 good
    selenium 2.67 mcg 3.8 1.5 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 Healthy Caesar Salad

    Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

    For education only, consult a healthcare practitioner for any health problems.

home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
2002-2005 The George Mateljan Foundation