Everyone’s Favorite Caesar Salad

Protein, vitamins A and K, B vitamins, folate, and fiber optimize your baby’s cell, brain, and neural tube development, plus your digestion.

SERVES 4

IT’S hard to turn down a Caesar salad, especially a delicious homemade one! Our readers love this salad. If you want to make it a meal, add cooked chicken or shrimp, or sautéed tofu. Short on time? Use bottled Caesar dressing. Vegan? Use vegan mayonnaise and omit the Parmesan and sprinkle with nutritional yeast. This dressing will keep refrigerated for up to three days. Whisk or shake it to reemulsify before using. If you love the taste of olive oil, use 6 tablespoons of olive oil and skip the canola oil.

CAESAR DRESSING (MAKES ABOUT ½ CUP)

1 tablespoon mayonnaise

1 small garlic clove, minced, or pinch of garlic powder

2 tablespoons freshly squeezed lemon juice, or to taste

1 tablespoon Dijon mustard

2 teaspoons Worcestershire sauce

¼ cup grated Parmesan cheese

Salt and freshly ground black pepper

¼ cup olive oil

2 tablespoons canola oil

SALAD

About 8 cups romaine lettuce sliced into bite-size pieces, or bagged baby romaine, or a mixture of romaine and baby kale

¼ cup grated Parmesan cheese

1 cup canned chickpeas

⅓ cup sunflower seeds

1 cup croutons

Salt and freshly ground black pepper

• For the Caesar dressing, combine all the ingredients, except the olive oil and canola oil, in a small bowl and whisk until smooth. Gradually add the oils, whisking until emulsified; set aside.

• Combine all the salad ingredients in a large bowl, add half of the dressing to start, and toss gently to mix. If you need more dressing, add 1 tablespoon at a time. Adjust the seasoning and serve promptly.

Meal ideas

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (Easy Black Bean Soup, here)

• Whole-grain roll or bread

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Skip the croutons.

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (above)

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

• Fresh fruit, 1 CARB

One quarter of the Caesar salad: Calories: 415 cals; Protein: 10 g; Carbohydrates: 24 g; Fat: 32 g; Fiber: 6 g; Sodium: 294 mg; Vitamin A: 8,305 IU; Vitamin K: 117 mcg; Niacin: 4 mg; Thiamine: 0.3 mg; Folate: 231 mcg; Copper: 0.4 mg; Manganese: 0.8 mg; Selenium: 13 mcg; 2 CARBS

KITCHEN WISDOM: TIPS FOR CLEANING AND STORING GREENS AND FRESH PRODUCE

WHEN washing fresh produce, tap water will do just fine. Liquid solutions for washing fresh produce can be effective in removing more bacteria than water, but exactly how much more is unknown. Disinfecting fruits and vegetables with chlorine or iodine is not necessary unless the drinking water has been deemed unsafe, as in developing countries or after natural disasters.

• Greens: Leafy greens (such as spinach, lettuce, Swiss chard, and collards) and fresh herbs are best washed by plunging them into a sink or large bowl of water. Be sure to lift the greens out of the water, leaving the dirt behind. Do not pour them into a colander to drain, which would throw the dirt back on them. Repeat this procedure until no dirt or sand remains in the sink or bowl. Dry with a salad spinner. Place the greens in a resealable plastic bag and store in the vegetable bin of the refrigerator. Greens washed and stored this way will keep for five days. Prepackaged baby greens and boxed lettuce (including spinach, baby romaine, and kale) tend to deteriorate quickly when they become moist. If they are triple washed, there is no need to rewash them at home. If you do want to rewash, do so just before serving.

• Fruits and veggies: Always wash fruits and vegetables before they are peeled or sliced, as the blade of the knife or peeler can move bacteria from the skin to the interior. Large fruits, such as melons or pineapples, and vegetables, such as winter squash, should also be washed before slicing. Ideally, store cleaned and cut fruit and vegetables in a glass or plastic container or bowl with a lid. Shelf life will depend on the produce.

• Mushrooms: Clean just before using. They require a quick rinse (do not soak them, they are like sponges) followed by drying with paper towels. You can also use a mushroom brush to brush off any dirt. Trim the stems after you wash them.

• Root vegetables: Wash well before using, and ideally scrub fresh produce with a vegetable brush, as it causes friction in the hard-to-reach nooks and crannies. Peel if necessary.