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Creamy Romaine Salad - non-dairy

This healthy green salad can be eaten with just about any dressing. However, it is worth the time to make this dressing for the delicious flavor, and added nutritional value. After you have made this once, you will want to make the dressing to have on hand in your refrigerator. It will store for quite a while and save you time, so you can have this salad often in just minutes. The silken tofu makes it creamy without dairy giving your salad a rich taste without a lot of fat.

Creamy Romaine Salad - non-dairy 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
tsp salt
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 oil a little at a time at end.
  2. Chop, rinse, and dry romaine 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

Healthy Cooking Tips: Make sure you blend this dressing well so the sunflower seeds are ground. Stop your blender and test for smoothness. When the seeds are ground well they will make your dressing nice and creamy.

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.

Creamy Romaine Salad - non-dairy
1.00 serving
126.53 calories
Nutrient Amount %DV Nutrient
Density
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 (thiamin) 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
dietary fiber 4.81 g 19.2 2.7 good
vitamin B2 (riboflavin) 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 (pyridoxine) 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
sodium 246.00 mg 10.3 1.5 good
World's Healthiest
Foods Rating
Rule
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 - non-dairy

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