The BEST Kale Caesar Salad
When adding avocado just makes everything better
A quick salad staple that pairs nicely with BBQ or pizza night, and honestly a fan favourite any time of year. If there is a gathering I am known as the friend who brings the yummy salad and this one is a frequent go to! There are not too many people who do not enjoy a good Caesar salad. And this one’s ingredient profile kicks it up a notch.
What set’s this one a part from the rest? One word. Avocado. This single ingredient amplifies the fat content of this dressing, giving it an extra 7.5 grams of healthy fat. In the past (hello low fat everything era of the 90s and early 00s), fat was considered the devil, but eating healthy fats has been given a lot of attention over the last few years and for good reason. There are many benefits and some of my favourites include- improving resilience to stress and blood sugar and hormone balance.
In brief when it comes to stress and mood ~ fat protects our brain cells from being destroyed, and it ensures healthy communication between cells so that our messenger hormones/neurotransmitters that support stress and mood (serotonin, epinephrine and norepinephrine, dopamine, GABA) can function effectively. Fat also nourishes and strengthens the gut lining which is key for fostering a healthy gut environment that populates good bacteria and receptor sites for these same essential brain chemicals that help us feel calm and at ease.
I am a big advocate for adding more fat into the diet. Especially if it is determined that these foods help you move towards a state where you thrive.
Many clients I have worked with over the years have noticed this about fat. Incorporating this recipe into your rotation when craving a good salad will help you to consume a variety of fats at one time. As well as B vitamins which also support stress and nervous system health. It would also pair nicely with my Maple Tamari Glazed Salmon.
What you need:
1 larger head kale, washed and chopped
¾ cup olive oil
2 lemons, juiced
3 garlic cloves, peeled and minced (can adjust to desired spice)
½ cup grated parmesan (or ¼ cup nutritional yeast for dairy-free/vegan option)
¼ of an avocado
10-15 drops worcester sauce (use tamari or coconut aminos sauce for a gluten-free option)
1 raw egg yolk (optional)
1 cup croutons (optional)
½ pound cooked bacon, diced for bacon bits (optional)
What to do:
1. Wash and chop kale, add to a salad bowl.
2. Add all other ingredients except for the croutons and bacon to a food processor or blender.
3. Pour dressing mixture over kale and toss with croutons and bacon if adding.
5. Enjoy right away as a meal or side, or store in an airtight container in the fridge up to 3 days.
*The beautiful thing about kale is it does not go soggy once dressing is added. If using romaine lettuce or another kind of green I would recommend eating right away.