Inspired by the dynamic duo of Dr. Roizen and Chef Jim at the Cleveland Clinic, where I interned last summer, I’m embarking on a mission to introduce culinary medicine in an accessible way – through social media. Every Friday, I’ll be sharing a “Functional Foodie” recipe as part of my job as Patient Care Navigator at Princeton Integrative Health.

I vividly remember when I fell in love with Paul Newman.

Growing up in an Italian household, I was raised on olive oil and vinegar as the only salad dressing. It wasn’t until my mom hosted my fifth grade birthday party for all my friends, that she introduced me to Newman’s Own Caesar salad dressing. From that moment on, Caesar salad became my go-to. That is, until I was put on a dairy-free diet. Ten years ago, vegan Caesar salad dressing was few and far between, and I found myself revisiting the olive oil and vinegar that I grew up on.

For my Functional Foodie culinary medicine videos, I wanted to make a Caesar salad my younger self. So here’s my unique riff of it.

First of all, why make your own dressings?

1. Control Over Ingredients: When you make your own dressings, you have complete control over the ingredients you use. You can choose high-quality oils like extra virgin olive oil, which is rich in heart-healthy monounsaturated fats, and avoid unhealthy trans fats often found in commercial dressings. You can also reduce or eliminate added sugars and excessive salt, making your dressings a healthier choice.
2. Freshness and Nutrient Retention: Homemade dressings are often made with fresh ingredients like herbs, garlic, and lemon juice. These ingredients not only add flavor but also provide essential vitamins, minerals, and antioxidants that can contribute to your overall health. Commercial dressings may contain preservatives and additives that can degrade the nutritional value of the dressing over time.
3. Customization: Making your own dressings allows you to tailor them to your nutritional preferences and dietary restrictions. For example, you can create gluten-free, dairy-free, or vegan dressings to accommodate specific dietary needs. You can also adjust the amount of oil, vinegar, or other ingredients to suit your taste and nutritional goals, ensuring that your dressings complement your meal while providing essential nutrients.

A kale salad featuring roasted butternut squash, crispy chickpeas, and tender chicken, all drizzled with a delectable vegan Caesar dressing, is what a harvest means to me. The kale offers a robust, earthy base with a hint of bitterness, beautifully complemented by the sweet and caramelized notes of roasted butternut squash. Crispy chickpeas provide a satisfying crunch and a mild nuttiness that contrasts harmoniously with the soft chicken. What truly elevates this salad is the creamy, tangy, and umami-rich vegan Caesar dressing. The olive oil lends a velvety texture, while the mustard adds a sharp kick. Capers provide bursts of briny intensity, and nutritional yeast imparts a subtle cheesy undertone, bringing depth to every bite. Together, these elements create a kale salad that dances on the palate, offering a delightful medley of textures and flavors, both hearty and refreshing.

Let’s get into the ingredients of this special harvest bowl:

• Kale. Kale is a nutrient powerhouse, packed with vitamins and minerals. It’s particularly rich in vitamins A, C, and K, which are essential for overall healtale is also an excellent source of fiber, which aids in digestion and promotes a feeling of fullness, helping with weight management. Kale contains antioxidants like beta-carotene and flavonoids, which can help protect against chronic diseases and oxidative stress.[1]
• Butternut Squash. Butternut squash is a great source of vitamin A, providing more than 450% of the daily recommended intake in just one cup. Vitamin A is essential for eye health and immune function. It’s also rich in fiber and low in calories. Butternut squash contains several B vitamins, which are important for energy production and overall health. [2]
• Non-Hormonal Organic Chicken. Organic chicken, especially when raised without hormones, is a good source of lean protein, essential for muscle growth and repair. It’s lower in saturated fat compared to conventionally raised chicken, making it heart-healthy. Organic chicken may have higher levels of omega-3 fatty acids, which are beneficial for heart and brain health. [3]
• Extra Virgin Olive Oil. Extra virgin olive oil is rich in monounsaturated fats, particularly oleic acid, which is associated with heart health and reduced inflammation. It contains antioxidants, such as vitamin E and polyphenols, which have anti-inflammatory properties and can protect against chronic diseases. Regular consumption of olive oil has been linked to a reduced risk of cardiovascular diseases.[4]
• Nutritional Yeast. Nutritional yeast is a rich source of B vitamins, including B12, which is essential for nerve health and energy metabolism, especially for vegans and vegetarians.It contains protein and is often fortified with folic acid, making it a valuable addition to plant-based diets.Nutritional yeast is a savory seasoning with a cheese-like flavor, making it a popular choice for adding umami and nutrients to dishes. [5]

Caesar Salad for My Younger Self, GF + V

Serves 2

Ingredients

For the Salad:

• 1 small butternut squash, peeled, deseeded, and chopped into 2cm thick pieces
• 4 tbsp olive oil
• 200g kale leaves, stalks discarded
• 2 tbsp sunflower seeds
• Roasted chicken, shredded
• Salt and pepper to taste
• Roasted chickpeas, 2 handfuls

For the Dressing:

• 6 tbsp extra virgin olive oil
• 1.5 tbsp Dijon mustard
• 3.5 tbsp lemon juice
• 3 tbsp nutritional yeast
• 1.5 tsp maple syrup
• 4 tbsp white wine/apple cider vinegar
• 3 tbsp capers, finely chopped

How To

1. Roast the butternut squash: Toss the squash with 4 tbsp olive oil, salt, and pepper. Roast at 200°C (392°F) for 20-25 minutes until tender and caramelized.
2. Prepare the roast chickpeas: Mix chickpeas with paprika, cayenne pepper, and 4 tbsp olive oil. Roast at 200°C (392°F) for 15-20 minutes until crispy.
3. Make the dressing: Whisk together olive oil, Dijon mustard, lemon juice, nutritional yeast, maple syrup, vinegar, and capers in a bowl.
4. Assemble the salad: Massage kale with olive oil until tender. Add roasted squash, chickpeas, and sliced avocado. Drizzle with dressing and toss to coat. Top with sunflower seeds.

Serve: Season with salt and pepper to taste. Enjoy your delightful, nutritious salad!