• Country: USA
• Region/Province: General (originated in Mexico, popularized in the USA)
• Prep Time: 20 minutes
• Cook Time: 5 minutes
• Total Time: 25 minutes
• Servings: 4
• Difficulty: Easy

Health Benefits

• Immune Support: Kale is a powerhouse of vitamins and minerals.
• Heart Health: Olive oil and Greek yogurt provide healthy fats.
• Digestive Health: Kale is a good source of fiber.

Dietary Categories

• ✅ Vegetarian, Gluten-free (if using gluten-free croutons)
• ❌ Contains dairy.

Nutritional Highlights (per serving)

• Calories: 250
• Protein: 10g
• Fiber: 5g
• Key Nutrients: Vitamin A, Vitamin C, Vitamin K

Ingredients (with quantities)

• 1 large bunch of kale, stems removed and leaves chopped
• 1 cup whole wheat croutons
• 1/4 cup grated Parmesan cheese
• For the dressing:
  • 1/2 cup plain Greek yogurt
  • 1/4 cup olive oil
  • 2 tbsp lemon juice
  • 1 tbsp Dijon mustard
  • 2 cloves garlic, minced
  • 2 anchovy fillets, minced (optional)
  • Salt and freshly ground black pepper to taste

Instructions

1. In a large bowl, place the chopped kale. Drizzle with a little olive oil and use your hands to massage the kale for 2-3 minutes, until it becomes tender.
2. In a small bowl, whisk together all the ingredients for the dressing.
3. Pour the dressing over the massaged kale and toss to combine. Add the croutons and Parmesan cheese and toss again.
4. Serve immediately.

Chef’s Healthy Modifications

• Original ingredient → Healthier substitute: Using kale instead of romaine lettuce boosts the nutritional value of this classic salad. A Greek yogurt-based dressing is a healthier alternative to a traditional mayonnaise-based dressing.
• Cooking method change for health: This is a no-cook recipe, which preserves the nutrients in the fresh ingredients.
• Portion/serving suggestions: Serve as a side salad or add grilled chicken or chickpeas to make it a complete meal.

Cultural Context

The Caesar salad was invented in Tijuana, Mexico, by an Italian immigrant named Caesar Cardini. It quickly became popular in the United States and is now a staple on menus across the country. This healthy kale version is a modern twist on the classic, reflecting the growing trend of incorporating more nutrient-dense ingredients into American cuisine.