Healthy Strawberry Kale Caesar Salad

October 31, 2018

While the inventor of the Caesar Salad is controversial, born of Italian American chef in Tijuana, Mexico during Prohibition era, no one can deny it's legacy as one of the most classic salads of all time. The simplicity of the ingredients and preparation of the Caesar salad embodies the essence of Italian cuisine: using quality ingredients that can shine on their own. Especially the use of anchovies, widely popular in Italian cuisine, are often used to add salty, briny flavor to leafy greens like escarole or broccoli rabe in a tiny package. Using the basic foundation of a classic Caesar salad, the Living in Italian twist involves substituting nutrient dense kale for romaine lettuce and adding strawberries for a burst of tartness, and still yielding a rich and creamy salad that will become a new classic!

 

 

Ingredients:

  • ~4 cups baby kale

  • 1/2 cup strawberries, sliced

  • Parmegiano reggiano, shaved

Caesar Dressing:

• 1/3 cup low-fat Greek yogurt

• 2 anchovy fillets, mashed

• 1 garlic clove, minced

• 2 tbsp lemon juice

• 2 tsp Worcestershire sauce

• 2 tbsp extra virgin olive oil

• Salt and pepper, to taste

 

Preparation:

  • In a small bowl, which all ingredients for dressing together. Set aside.

  • In a large bowl, add kale and strawberries. Add dressing and toss until coated. Add shaved parmesan cheese.

  • Garnish with more strawberries. Serve and enjoy!

 

Nutrition RX: 

  • Kale: a great source of vitamin A which keeps skin radiant, a source of vitamin K important for heart and bone health, and contains fiber needed for optimal digestive and heart health

  • Strawberries: packed with vitamin C, anti-oxidant, immune booster and needed for skin health and a source of fiber also good for weight management and keeps you fuller longer

  • Greek yogurt: a lean protein, contains probiotics or good bacteria needed for gut health and a great source of calcium and vitamin D for bone health

  • Anchovies: contain heart healthy omega-3 fats that have anti-inflammatory effects and calcium, phosphorous, and magnesium, minerals needed for maintaining healthy bones

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