romaine lettuce

I stumbled upon The World’s Healthiest Foods (TWHF) website, while doing research for my entries. It became a useful resource for me because the author, George Mateljan, and his team have done extensive scientific research on different types of food and are able to articulate why these are good for our health.

The website has a list of 130 foods and some recipes that go with these. Here is a summary of their criteria for choosing the 130:

1. Their nutrient dense, which means that the level of nutrients is high in relationship to the number of calories the food contains.

2. Their whole foods. They are not over-processed and they don’t contain synthetic and artificial ingredients.

3. You’ll be able to find these foods in most grocery stores in the US. I’ll need to modify my list of the world’s healthiest foods for my local setting, which is India. I prefer local ingredients that don’t go through long journeys to get to my grocery shelf.

4. These foods are affordable.

5. They taste good, otherwise it would be challenging to eat them!

I adopted the following recipe from their website and it was deee-li-cious! This recipe serves two!


1 cup chickpeas or garbanzo beans
1 cup shredded lettuce
2 medium cloves garlic, minced or pressed
1 medium tomato, diced
1/2 medium red onion, chopped
2 TBS parsley, chopped
4-5 squeezes of fresh lemon juice
1 TBS extra virgin olive oil
salt and pepper to taste

1/4 cup feta cheese
6 sliced olives
1 tsp rosemary

To cook the chickpeas:

Soak them overnight and boil for 30 minutes until soft.

For the salad:
Plate the lettuce. Put the chickpeas, garlic, tomato and onions on top. Sprinkle the olive oil and drizzle with fresh lemon. Add salt and pepper as you wish. Sprinkle the feta cheese, olives and rosemary on top. Bon appetit!

I absolutely love smoked salmon. Besides tasting delicious, it’s an easy ingredient to use because I don’t have to cook it. This recipe takes ten minutes to prepare.

My ingredients include–

smoked salmon strips
romaine lettuce
feta cheese
1 teaspoon of virgin olive oil
2 teaspoons of balsamic vinegar

All you have to do is mix all ingredients together and it’s good to eat! I like putting more balsamic vinegar in my salads more than most people do. So please feel free to adjust according to your taste.

Healthy Eats facts:

Smoked salmon – has omega 3 fatty acids which are good for your heart. It also has a lot of vitamin B and protein.

Romaine lettuce – besides having vitamins A, C and K, romaine lettuce had the minerals manganese and chromium. It also has a lot of fiber.

Olives – have monounsaturated and vitamin E

Pistachios – excellent source of minerals such as copper, manganese and phosphorus


The first step is always the hardest one to take. Last May, I made a decision to buy veggies and not let it slowly rot in my fridge.  If you’re like me, you probably don’t have much time to cook food and are too tired to wash dirty dishes.  Here’s a quick recipe that doesn’t take more than an hour.  And by that I mean the prep, cooking, eating and washing!

I took out one chicken breast fillet, romaine lettuce, broccoli and a handful of button mushrooms from my fridge. Unfortunately, I didn’t measure my ingredients when I first started taking photos of these healthy eats so please bear with the estimates.  This recipe serves one.

I slapped a dash of olive oil on my pan and toasted the chicken on it. Then in a pot of boiling water, I dropped some mushrooms for five minutes and broccoli for two. This cooks the veggies but doesn’t kill all the nutrients. On a plate, I prepared the lettuce, and added the broccoli, mushrooms and chicken. I sprinkled some Kikkoman soy sauce for taste.

Healthy Eats facts:

Chicken – is a good source of protein and has less saturated fat compared to beef. Just make sure it’s skinned!

Broccoli – a rich source of vitamin C, K and A

Mushrooms – a good source for vitamin B12

Romaine Lettuce – rich source of vitamin A and K