Happy 4th of July!

The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 2 of our upcoming 7-Day Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
WHFoods 7-Day Meal Plan - Salad
Enjoy this recipe from Day 1 of our upcoming WHFoods 7-Day Meal Plan. We encourage you to sample the recipes that we have been (and will be) previewing over the next several weeks. They are packed with nutrition from the nutrient-rich foods found in each recipe.

Caesar Salad with Navy Beans

This recipe celebrates the ever popular Caesar salad. The addition of navy beans to the traditional Caesar adds a host of nutrients as well as flavor. These include an excellent source of cholesterol-lowering fiber (19.11g or 76% of Daily Value (DV)) and a very good sources of folate (255 mcg or 64% DV) and manganese (0.96mg or 48% DV). Navy beans' high fiber content also helps prevent blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes. Romaine lettuce provides the foundation of any Caesar salad and ours is no exception. Romaine's vitamin C and beta-carotene make it a heart-healthy green as the two nutrients word together to prevent the oxidation of cholesterol - the sticky cholesterol that starts to build up in arterial walls. And like navy beans it is also rich in fiber and folate.

Prep and Cook Time: 10 minutes


  • 4 cups romaine lettuce, thinly sliced
  • 1 TBS grated Parmesan cheese
  • 1 cup navy beans, drained (BPA free)
  • 2 TBS sunflower seeds
  • 1/4 cup red bell pepper, thinly sliced

  • Dressing:
  • 1 TBS extra virgin olive oil
  • 1-1/2 TBS fresh lemon juice
  • 1 tsp Dijon mustard
  • 1 medium garlic clove, minced
  • Optional: 1/4 tsp smoked paprika
  • sea salt and pepper to taste


  1. Combine all salad ingredients in a large bowl. Whisk dressing ingredients together in a small bowl, and toss with salad.
Serves 1

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