Creamy Romaine Salad - Healthy Food Tip and Recipe

healthy food tip and recipe
August 16, 2013

Check Out What's New On Our Website

Grapes are not only a low glycemic (GI) food, they have blood sugar benefits which include better blood sugar balance, better insulin regulation, and increased insulin sensitivity. Find out more about Grapes.

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

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 Printer Friendly Version of Creamy Romaine Salad
In-Depth Nutritional Profile for Creamy Romaine Salad

Healthy Food Tip

Can you tell me whether black beans and black eye beans are the same bean?

Black beans and black-eyed beans are not the same bean. However, both are classified as legumes and both are members of the botanical family called Leguminosae (or Fabaceae). This family of plants is most commonly known as the pea family, and there are about 16,000 different species of plants included in this category.
As noted, even though black beans and black-eyed beans both belong to the pea family, they are not the same plant. Black beans are black (or dark purple) in color and are known botanically as Phaseolus vulgaris. They are very popular in Mexican and Caribbean cuisine.
Black-eyed beans are more often called black-eyed peas, and they are also know as field peas, lobiya, and chawli. Their botanical name is Vigna unguiculata, indicating that they belong to a different genus of plant than black beans. Black-eyed peas are especially popular in parts of the southern United States, where they are sometimes eaten on New Year's Day as part of the celebration. Yet, their contribution to a diet need not be limited to just that one day each year since they are very delicious and nutritious.
References:
Fery, RL. (2002). New opportunities in Vigna. In: J. Janick and A. Whipkey (eds.). Trends in new crops and new uses. ASHS Press, Alexandria, VA.
Sgarbieri VC. Composition and nutritive value of beans (Phaseolus vulgaris L.). World Rev Nutr Diet. 1989; 60:132-98.