Caesar Salad

I have had vegetarian protein on the brain these days as I look for options to share. I know it can be difficult for those who are not accustomed to vegetarian diets. Just the other day my neighbour asked me how my daughter gets her protein. But as you can see, there are so many great non-meat options. And protein is so important, especially for growing bodies. Our cells need protein and without it our organs would not function.

As I was preparing a Caesar salad for a pot luck dinner with some friends, I realized the dressing was a good option for kids who like Caesar salad. This recipe, published in Vegetarian Times in February 2003, has been a staple of mine for years as I never liked making Caesar salad dressing with raw eggs.

Silken tofu is a great source of protein and can be added to soups, smoothies and salad dressing. It will take the protein content of your dish up a notch. I usually buy the refrigerated silken tofu as my kids prefer the taste to the boxed kind. And if you can find organic, that’s even better as conventional soy is likely genetically modified and we are not quite sure of the long-term implications.

For the dressing
1/2 cup silken tofu
1/4 tsp honey or agave
1 small clove garlic
1 tbsp. fresh lemon juice
1 tbsp. red wine vinegar
2 tsp Dijon mustard
1 tsp capers
Salt and pepper to taste
Parmesan cheese – optional to taste

Combine the dressing ingredients in a food processor or blender and process or blend until smooth.

For the salad I usually use romaine lettuce, toasted almonds and croutons. Those who eat Parmesan cheese they can add it themselves.

Still looking for protein options or have any concerns about your child’s vegetarian diet? Sign up at for on-going support or email me at to set up some time to talk.

If you are looking for more salad tips and recipes, fellow nutritionist Jesse Lane has created this great e-book. You can check it out here: