Chopped blt salad

This new, hot summer weather has me craving salads all the time. Colorful salads bursting with flavor from fresh produce play with my mind.

I don’t know about you, but I’m not one to love eating lettuce and vegetables raw with no extra flavor or dressing. This salad has fat-filled bacon and avocado to give it a little richness, and some hard-boiled eggs for protein. I drizzle it with a bit of homemade greek dressing which is simply oil, vinegar, and spices.

The salad’s really easy to make, and the chopped leaves and vegetables makes the bites easy to swallow. I like to call this a BLT chopped salad because of the tribute to a bacon, lettuce, and tomato sandwich. I add avocado, corn, and hard boiled eggs to round out this Cobb salad.

Chopped BLT Cobb Salad

Prep Time: 1 hour

Yield: Serves 4-8

Chopped BLT Cobb Salad

This fresh salad is nut-free, gluten-free, dairy-free, and sugar-free.

Ingredients

  • 5 cups romaine lettuce, chopped
  • 2 cups spinach, chopped
  • 1 cup tomatoes, chopped
  • 3 hardboiled eggs
  • 8 slices bacon
  • 1 cup corn kernels
  • 1 cup avocado, chopped
  • optional: 1 cup goat feta cheese
  • Greek Dressing (recipe below)

Instructions

  1. Rinse and dry lettuce and tomato.
  2. Chop all ingredients.
  3. Layer ingredients on top of lettuce as shown above and toss before serving, or simply toss and serve.
  4. Serve dressing on side or toss in salad as desired.
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Panera has a really yummy Cobb salad that uses greek dressing. It may sound a bit odd, but I love the combination and used it as inspiration for the dressing on this salad. Using a blender really does the trick here in making it extra smooth and creamy.

Greek Dressing

Total Time: 5 minutes

Yield: 2 cups

Greek Dressing

This dressing is paleo, vegan, nut-free, gluten-free, dairy-free, and sugar-free.

Ingredients

  • 3/4 cup olive oil
  • 1 cup red wine vinegar
  • 2 teaspoons garlic powder
  • 2 teaspoons dried oregano
  • 2 teaspoons dried basil
  • 1 1/2 teaspoons onion powder
  • 1 1/2 teaspoons black pepper
  • 1 teaspoon salt
  • 2 teaspoons dijon mustard
  • 1 1/2 Tablespoons lemon juice

Instructions

  1. Place all ingredients in a blender and blend for about 30 seconds.
  2. If you don't have a blender you may also whisk by hand, but blending makes the dressing smooth and creamy.
  3. Store leftover dressing in air-tight container in fridge.
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Health Benefits:

  • Romaine: Romaine contains over 1800% your daily value of vitamin A (beta-carotene) in one head, as well as 7.7 grams of protein with 8 essential amino acids. It has a very high water content, but it is very close to the nutrient density of dark leafy greens.
  • Spinach: A nutritional powerhouse that contains very high levels of vitamin A and K. This phytonutrients in spinach have certain anti-inflammatory and anti-cancer properties. In a study, spinach extracts were shown to slow cell division in stomach cancer. Another study showed increased spinach consumption to lower the rate of breast cancer in women.
  • Avocado: Avocados are high in monounsaturated fats that help the skin stay clear and protect your brain. It is also a good source of the carotenoid lutein. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases. Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.
  • Eggs: Great source of protein, vitamins, minerals, and healthy fat. They are great for your eyes because of the carotenoid content. Also great for your nervous and cardiovascular system because of the choline content. Contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol, and it is one of the only foods with naturally-occurring vitamin D.
  • Tomatoes: Best known for its high lycopene content. Lycopene is a carotenoid that may reduce incidences of cancer, cardiovascular disease, and macular degeneration. Tomatoes are especially high in vitamin C and A as well.
  • Olive Oil: A good source of Omega-3 oil, which can help lower bad cholesterol. It also helps promote clear and healthy skin, nails, and hair.

 

 

6 Responses to Chopped BLT Cobb Salad

  1. Petra says:

    Spinach avocado and tomatoes, these are my three favorite greens. I have prepare this dish, it must be awesome!

  2. Beth Copenhaver says:

    Love to see you back

  3. Chris says:

    Glad to see you blogging again, love your sugar-free recipes! Just a note , this is technically not paleo because it has corn which is a grain.

  4. This looks pretty good. I’m going to try a few other combinations but this dressing looks amazing and sounds so good too!

  5. Julie says:

    Just a quick note to let you know that I made this tonight for dinner. My family really liked it.

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