Healthy + High Protein “Caesar” Salad Dressing
Caesar Salad but make it into a Functional Food
I love a good caesar salad! There’s just something about the crunchy, hydrating romaine lettuce coming together with tender roasted chicken, cheese and a creamy dressing that just hits the spot. Not to mention all the other toppings you can add in there if you’re feeling fancy or indulgent! The one thing that always holds me back though is the dressing.
Nearly all the salad dressings I come across are made with seed-oils like canola, sunflower, or worse the mysterious “vegetable oil.” These types of oils are known for promoting low-grade inflammation by making our cells less resilient and more likely to take on damage in the form of oxidative stress. There is even some research associating these types of oils with certain types of cancer! So buyer beware! Navigating food labels is one of the foundations I teach in my mentorship programs, just in case you were wondering. You can check out my offerings here.
The other big problem is that the tiniest amount of Caesar salad dressing packs a whopping amount of calories for very little return in terms of nutrition and nutrient density. I’m not here to make anyone feel bad. You do you, and eat the food. It’s ok.
But sometimes we want to get more mindful about the food we eat, make sure it has great nutrient density to support our overall health AND make sure it still tastes good and satisfies the desire for creamy, garlicy, cheesy deliciousness.
Well, I’ve got you covered! This recipe leaves out any grated cheese and uses nutritional yeast instead, which can be a great source of additional plant-based protein and B-vitamins that can help support our bodies in dealing with stress. You can always add cheese if you’d like.
Creamy + Zesty Garlic “Caesar” Salad Dressing Recipe
1 cup plain nonfat Greek yogurt
1/3 cup mayo (avocado oil based)
3 - 4 tablespoons apple cider vinegar
1 tbsp. Dijon
1 tbsp. Worcestershire
1/2 tbsp. garlic confit (optional)
1 - 2 cloves minced garlic
1 tbsp. honey
1/4 cup nutritional yeast
1-2 tsp. black pepper
1 tsp. lemon zest
sea salt to taste
optional - add in hot sauce to taste
Blend all the ingredients together until well combined.
Tastes best if left to sit overnight! I store mine in a 500ml mason jar… it does NOT last long ;)
Let me know in the comments if you make this recipe + tell me what you think!
