The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new recipe from Day 4 of our upcoming 7-Day Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Mexican Cheese Salad
In this easy addition to your Healthiest Way of Eating enjoy the health-promoting anthocyanins found in black beans, which not only give them their beautiful dark coloration but provide you with protection against free radical activity.
Mexican Cheese Salad Prep and Cook Time: 10 minutes

Ingredients:
  • 1 head romaine lettuce
  • 2 cups or 1 15-oz can black or pinto beans (BPA-free), rinsed and drained
  • 1 medium avocado, cubed
  • 1 medium tomato, diced
  • 2 oz low-fat cheddar cheese, grated
  • salsa, to taste
  • juice from lime wedges, to taste

Directions:

  1. Chop lettuce and place on salad plate. Sprinkle beans, avocado, and tomato over lettuce.
  2. Top with cheddar cheese, your favorite salsa, and the juice of lime wedges.
Serves 2

Nutritional Profile

Mexican Cheese Salad
1.00 serving
(631.98 grams)
Calories: 397

NutrientDRI/DV

 vitamin K259%

 vitamin A153%

 vitamin C107%

 folate79%

 fiber65%

 protein45%




 iron28%

 calcium26%

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 Mexican Cheese 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.

Mexican Cheese Salad
1.00 serving
631.98 grams
Calories: 397

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K233.46 mcg25911.8excellent
vitamin A1373.07 mcg RAE1536.9excellent
vitamin C80.11 mg1074.8excellent
folate316.98 mcg793.6excellent
fiber16.24 g652.9very good
protein22.74 g452.1good
molybdenum16.52 mcg371.7good
potassium1108.52 mg321.4good
phosphorus219.17 mg311.4good
iron4.98 mg281.3good
calcium264.65 mg261.2good
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 Mexican Cheese Salad

Printer friendly version

Send this page to a friend...

rss


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.

 

Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more


Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Community
Privacy Policy and Visitor Agreement
References
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expert on the Healthiest Way of Eating and Cooking. It's one of the most visited website on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
Foods
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2017 The George Mateljan Foundation, All Rights Reserved