Recipe:
The classic Caesar salad gets a beauty nutrition makeover!
Spinach, which forms the base of the salad, is an excellent source of lutein and zeaxanthin, two eye-brightening antioxidants.
The dressing for the salad incorporates hemp seeds, and is creamy and garlicky. Hemp seeds are a great source of omega 3 fatty acids, which help keep skin flexible and hydrated and may help with acne symptoms. They also contain protein and iron, which help keep hair strong, elastic, and shiny.
Chickpeas in the salad are roasted until crunchy and serve as a high-protein crouton replacement. They also supply a healthy dose of iron as well as zinc, which helps keep hair and nails healthy.
Ingredients:
1 15 oz can chickpeas, rinsed and drained
1 teaspoon extra virgin olive oil
1⁄2 teaspoon garlic powder
1⁄2 cup hemp hearts
1 teaspoon Dijon mustard
2 cloves garlic
1⁄4 cup capers
1 tablespoon lemon juice
1⁄8 teaspoon black pepper
1⁄4 cup water
8 cups baby spinach
Instructions:
Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper.
Toss chickpeas with olive oil and garlic powder and transfer to the prepared baking sheet. Bake for 15-20 minutes, until golden brown and crispy.
In a blender, combine hemp hearts, mustard, garlic, capers, lemon juice, pepper and water and blend until smooth. Add water as needed until dressing is pourable but still creamy.
In a large mixing bowl, combine spinach, dressing, and chickpea croutons and mix until well-coated. You may find it easier to use your hands to evenly distribute the dressing throughout the salad.
Yields: 4 servings
Per serving: 228 calories, 12.6 g protein, 19.6 g carbohydrates, 6.3 g fiber, 3.2 g sugars, 12.8 g fat, 1.3 g saturated fat, 0 g trans fat, 0 mg cholesterol, 408 mg sodium, 98 mg calcium, 2.2 g omega-3 fats, 29 IU vitamin A, 16.6 mg vitamin C, 1.5 mg vitamin E, 3.8 mg iron, 2.7 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.