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Creamy Romaine Salad

This healthy green salad can be enjoyed with just about any type of dressing. However, it is worth the time to make this dressing for the delicious flavor and added nutritional value. You may want to make extra as it stores well and its nice to have it on hand. The silken tofu makes it creamy without the use of dairy, giving your salad a rich taste without a lot of fat.

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 1/2 tsp salt 1/2 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 olive oil a little at a time at end.
2. Chop, rinse, and dry romaine lettuce 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

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Creamy Romaine Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Creamy Romaine Salad - non-dairy 1.00 serving 234.74 grams 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 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

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