Below is a simple and delicious recipe for Cobb salad. Notice it is vegetarian – a healthier alternative to the traditional Cobb salad as the chicken, bacon, iceberg lettuce, and blue cheese have been omitted and replaced with more nutrient dense power foods such as avocado and flax meal. If you would like to increase the protein content, you can add sliced grilled chicken breast back to the ingredient list.
Vegetarian Cobb Salad: (Serves 2)
2 eggs, hard boiled, chopped
1 head romaine lettuce, coarsely chopped
1 bunch watercress, ends trimmed and coarsely chopped
1/2 avocado, cubed
1/2 cup grape tomatoes, halved
2 tablespoons pitted Kalamata olives, chopped
1/4 chopped (2 ounces) goat cheese, crumbled (you can also substitute feta cheese)
1 tablespoon flax meal
1 tablespoon extra virgin olive oil
1 1/2 tablespoons while balsamic vinegar (or regular balsamic)
1 teaspoon Dijon mustard
1/2 tablespoon fresh thyme
1. Place 2 eggs in small pot w/ cold water. Bring to a low boil for 10 minutes. Remove and cool.
2. In a small bowl, combine dressing ingredients and mix well.
3. Thoroughly wash and dry greens (pat with paper towel or use salad spinner). Place in large salad bowl and toss with 1/2 of dressing. Add remaining ingredients (including egg), and drizzle with remaining dressing.
Be sure to use organic vegetables in this salad. Organic produce are much healthier for you because they contain more nutrients, vitamins, and minerals than commercially grown vegetables. Organic produce tend to be fresher, tastier, and will also be free of harmful pesticides and herbicides.
Nutrition Per Serving:
Total fat (g): 27.2
Saturated fat (g): 9.4
Cholesterol (mg): 208.0
Monounsaturated fat (g): 13.8
Polyunsaturated fat (g): 3.9
Total carbohydrates (g): 20.o
Sugars (g): 7.9
Dietary fiber (g): 11.0
Protein (g): 18.1
Sodium (mg): 490.0
In good health,
– Jennifer M. Regan, NASM-CPT, C.H.E.K HLC