This Kale Caesar Salad is full of toppings that are delicious and great options if you want to heal your microbiome!
Make it with my Lectin Light Caesar Dressing, and you can’t go wrong.
Caesar salad always satisfies my umami cravings, and I was so relieved when I found a way to make it gut-friendly!
On the Plant Paradox anti-inflammatory diet, this Recipe is Phase 3 compliant but Phase 2 compliant with the croutons and tomatoes removed.
Find the How-To video at the end of this blog post!
Kale Caesar Salad Ingredients
Kale-Romaine lettuce is usually the base of Caesar salad, but it has very little nutritional value. Kale, on the other hand, is a powerhouse! Use organic Kale that is pre-chopped so that you save a little time. Remember to remove the thick stems because they will make the salad unpleasant!
Mushrooms: I use white mushrooms in this recipe, but other mushrooms will work just as well.
Eggs: The best type of eggs to use in this gut-healing salad are pasture-raised, but cage-free eggs work well too!
Sourdough Bread: Sourdough has so many health benefits that are good for your gut is just one of many! Make sure your sourdough is authentic by checking the ingredients or packaging for any indication that it includes a sourdough starter.
Parmigiano-Reggiano: Find it in the cheese section in the grocery store for the most authentic version! Pecorino Romano works well in this recipe too.
Ghee: You can check to see if an Olive oil is authentic by leaving it in the fridge for a few minutes. If it is, it will begin to turn solid after some time. California Olive Ranch makes my favorite olive oil, but you can find other authentic brands of olive oil here.
Olive Oil: You can make sure your olive oil is authentic by leaving it in the fridge for a few minutes. Authentic olive oil will begin to turn solid after some time. California Olive Ranch makes my favorite olive oil but you can find other authentic brands of olive oil here.
Sun-Dried Tomatoes: If you are currently on the plant paradox, skip this ingredient. Dr. Gundry, the creator of the Plant Paradox, says that the skins and seeds of tomatoes can induce an inflammatory response. But if you are here only looking for a few changes to make your Caesar salad gut healthy, these add more flavor profile!
Lectin-Light Dressing: Find my Recipe for a Lectin-Light Caesar Dressing here!
Find A Visual Guide of All My Recommendations on Benable!
Kale Caesar Salad For Good Gut-Health
Equipment
- Salad Spinner
- Skillet
- Air Fryer
- Sauce Pan
Ingredients
- 4-5 cups Kale chopped
- 4 cups White Mushrooms sliced
- 4 Eggs Pasture-Raised
- 2 slices Sourdough Bread
- 1 tbsp Parmigiano-Reggiano
- ½ cup Sun-dried Tomatoes optional
- 2 tbsp Ghee Grass-Fed
- ? cup Lectin-Light Caesar Dressing
- olive oil extra virgin
- ½ tsp Salt
- ¼ tsp Pepper
- ¼ tsp Garlic Powder
- 2 Chicken Breasts optional
Instructions
- Rinse Kale and remove stems. Spin Kale dry and set aside. Soak mushrooms until clean and pat dry. Set aside.
- Add pasture-raised eggs to sauce pan and fill with water. Bring to a boil and set timer for 11 minutes. Remove from heat.
- Melt ½ tbsp. ghee on skillet on medium heat. Add mushrooms to skillet and add salt, pepper, and garlic powder.
- Add another 1/2 tbsp. of ghee to mushrooms and stir until coated. Once coated, let cook for about 5 minutes until light brown and slightly crispy. Set aside.
- Slice Sourdough into 1 inch cubes and add to air fryer basket. Add 1 tbsp. of ghee and cook at 400 degrees for 4 minutes. Toss half way through.
- Peel and slice boiled eggs and set aside.
- Add a drizzle of olive oil to the kale and massage until tender. Add dressing and toss.
- Plate and sprinkle with Parmigiano-Reggiano. Top with sourdough croutons, mushrooms, eggs, sun-dried tomatoes, and chicken if using. Serve.
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