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The Classic Ceaser Salad

Upgraded for those with sensitivities and allergens.

The savory classic has its mainstream US beginning with Cesare Cardini, who first served it up on the Fourth of July in 1924 at his restaurant in Tijuana, Mexico. During this time, he migrated to the States and settled in San Diego, but traveled back and forth to still run his business.  According to his daughter, Rose Cardini, Americans flooded his restaurant causing him to run out of ingredients on this day. This suspected disaster gave birth to the dish we know today as the Caesar salad - including only romaine lettuce, egg yolk, Italian olive oil, Italian cheese, Worcestershire sauce, and lime juice along with a slice of toasted baguette (2). Upon creating this unintentional salad, customers loved it. Today Caesar Salad is used for starters, side dishes, main courses, and easily prepared lunches.

Let's take another look at this classic with dairy and gluten-free adjustments...

You will need:



  1. Prep your chicken by removing any fat attached

  2. Wash parsley and romaine leaves and allow to dry well

  3. In a small bowl combine olive oil, squeezed lemon juice, zest from lemon, and one teaspoon of chopped parsley with ½ a tablespoon of pepper and a pinch of salt

  4.  In a bowl add chicken breasts and pour olive oil mixture in, fully coating the chicken and allow to marinate for at least two hours in the fridge

  5.  Preheat your grill or stovetop to medium-high heat, remove chicken from the marinade, and grill, turning occasionally. Cook chicken through; the internal temperature should be at least 165 degrees (about 4-5 minutes on each side).

  6. Allow chicken to completely cool before dicing into bite-sized pieces to retain moisture

  7. Cut open avocado, remove pit, and dice inside of avocado into bite-sized pieces

  8. Mince garlic and add additional parsley leaves to a bowl with the mayonnaise, lemon juice, avocado pieces, garlic chives, mustard, and Worcestershire sauce, sprinkle with pepper until desired dressing consistency

  9. Chop lettuce into desired-sized pieces, add chopped chicken pieces, and drizzle dressing

  10. Finish off by sprinkling the desired kind of nuts or gluten-free bread crumbs


Herb Highlight: Parsley

Parsley (Petroselinum Crispum) can be found at most grocery stores year-round. The roots, seeds, and leaves can all be used, consisting of warm and dry energetics. Parsley can help freshen your breath, improve digestion, and decrease oxidative stress. When added to grilled or charred dishes (i.e., like the grille chicken on your Caesar salad), it mitigates the carcinogen risk. Including parsley can add flavor to meals, and decrease heart disease, cancer, and digestive issues. So go ahead and make sauces, chop into salads, and garnish dishes! Bring on the chimichurri…

Edited by Ashley Bissonnette-Murphy, April 25, 2024

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