Romaine & Avocado Salad Recipe

This salad is a good healthy start for any meal. It is a quick-and-easy way to add flavor and nutrition to your meal all year round. Enjoy!

Prep and Cook Time: 10 minutes Ingredients: 1 large head romaine lettuce, outside leaves discarded 1 large tomato, chopped 1 small red bell pepper, julienned into 1 inch long pieces 1/2 small avocado, cut into chunks 2 TBS coarsely chopped walnuts (optional) Dressing 2 TBS lemon juice 2 tsp balsamic vinegar Extra virgin olive oil to taste Salt and cracked black pepper to taste

Directions:

1. Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard as they are bitter.
2. Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don't have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
3. Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens. Sprinkle with chopped walnuts if desired.

Serves 4

Nutritional Profile

Romaine and Avocado Salad
1.00 serving
(168.75 grams)

Calories: 52

NutrientDRI/DV

 vitamin C91%

 chromium40%

 vitamin A39%

 folate31%

 manganese30%

 molybdenum18%

 fiber14%

 potassium13%

 biotin11%

 vitamin B111%

 copper9%

 vitamin B68%

 vitamin B28%

 phosphorus8%

 vitamin K7%

 iron7%

 pantothenic acid6%

 vitamin E5%

 protein5%

 vitamin B35%

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 Romaine & Avocado 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.

Romaine and Avocado Salad 1.00 serving 168.75 grams Calories: 52
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin C	68.51 mg	91	31.9	excellent
chromium	14.04 mcg	40	14.0	excellent
vitamin A	352.21 mcg RAE	39	13.7	excellent
folate	125.87 mcg	31	11.0	excellent
manganese	0.60 mg	30	10.5	excellent
molybdenum	8.24 mcg	18	6.4	very good
fiber	3.58 g	14	5.0	very good
potassium	458.14 mg	13	4.6	very good
biotin	3.44 mcg	11	4.0	very good
vitamin B1	0.13 mg	11	3.8	very good
copper	0.08 mg	9	3.1	good
vitamin B2	0.11 mg	8	3.0	good
vitamin B6	0.13 mg	8	2.7	good
phosphorus	52.69 mg	8	2.6	good
iron	1.22 mg	7	2.4	good
vitamin K	6.04 mcg	7	2.3	good
pantothenic acid	0.28 mg	6	2.0	good
vitamin B3	0.81 mg	5	1.8	good
protein	2.36 g	5	1.6	good
vitamin E	0.68 mg (ATE)	5	1.6	good

World's Healthiest Foods Rating	Rule
excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Romaine & Avocado Salad