CAESAR SALAD REVAMPED
A LIGHTER TAKE THAT’S BIG ON FLAVOUR
Jo Knows Nutrition
by Joanne Nijhuis
Mar 10, 2025
Let’s face it—Caesar salad is delicious, but the traditional version can be high in saturated fat and sodium. The good news? You don’t have to sacrifice flavour with this lightened-up Caesar salad that delivers bold, garlicky goodness with heart-healthy fats and simple wholesome ingredients. Make it a complete meal with a handful of wholegrain croutons and some protein whether from lean meat, poultry, fish or vegetarian.
DID YOU KNOW?
Garlic isn’t just a kitchen staple—it’s a nutritional powerhouse! Used for centuries in cooking and natural medicine, this flavourful bulb offers so much more than a delicious kick to your tastebuds. Garlic has been linked with improved blood pressure and cholesterol levels, both of which are important for a healthy heart. Garlic also supports gut health and contains natural anti-inflammatory compounds that are beneficial to health and well-being.
INGREDIENTS
- 6 cups (180g) romaine lettuce, chopped
- ½ cup (125 ml) extra virgin olive oil
- 2-3 tablespoons (30-45 ml) lemon juice
- 1 tablespoon (15ml) white wine, rice or white vinegar
- 1 teaspoon (5ml) Dijon mustard
- 2 tablespoons (30 ml) grated Parmesan cheese or nutritional yeast
- 3-4 garlic cloves, finely minced or grated
- 1 teaspoon (5ml) Worcestershire sauce
- ½ teaspoon (2.5 ml) sea salt, optional
- ½ tsp (2.5 ml) freshly ground black pepper
- 2 slices whole-grain bread, cubed (for croutons)
- Optional – Cooked chicken, turkey, egg, fish, tempeh, edamame (immature soybeans) or chickpeas
- Garnish with freshly grated parmesan cheese, optional
INSTRUCTIONS
- To prepare the croutons, preheat the oven to 375°F (190°C). Toss the whole-grain bread cubes with 1 tablespoon (15ml) olive oil and a pinch of black pepper and salt, if using. Bake on an oven-safe tray for 10-12 minutes until golden brown. Set aside
- For the dressing, whisk together in a small bowl the remaining olive oil, lemon juice, vinegar, Dijon mustard, Parmesan cheese or nutritional yeast, garlic, Worcestershire sauce, salt (optional), and pepper.
- To assemble the salad, toss the chopped lettuce and croutons with the dressing and top with a protein of choice. Garnish with freshly grated parmesan cheese, if using. Serve immediately.
ENJOY!
Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling. For more information, email Joanne at jo.knows.nutrition@outlook.com