Healthy Living ~ Creamy Romaine Salad


Today’s Recipe

If you don’t know what to serve for dinner tonight …


Green salads are always welcome as a part of your Healthiest Way of Eating. This healthy green salad can be enjoyed with just about any type of dressing. however, it is worth the time to make this creamy dressing for its delicious flavor and extra nutritional value.

Creamy Romaine Salad

Prep and Cook Time: 15 minutes


  • 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


  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

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In-Depth Nutritional Profile for Creamy Romaine Salad

Healthy Food Tip


How can I select the most ecologically sustainable shrimp?


Sustainable species of shrimp are shrimp that can be consumed without compromising the healthiness of their species or the integrity of the ecosystem in which they live. I like the position taken by the Monterey Bay Aquarium Seafood Watch with respect to shrimp and sustainability and recommend their guidelines as described below:

U.S. trap caught shrimp are your best choice since shrimp caught using this method have low-bycatch (unintended catch of other species of fish). U.S. organically farm-raised shrimp are your next best bet, followed by U.S. non-organically farmed and U.S. trawl caught shrimp. Choices that are not recommended include imported shrimp that have been non-organically farmed or trawl caught.

For more information about these recommendations and their relationship to sustainability, you can visit the Monterey Bay Aquarium’s Seafood Watch.

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