• Amy Lippert, NTP

Wonderful Wedge Salad

Updated: May 17

This is by far one of my favorite salads with all the flavors and textures you're looking for in the perfect bite!. Tantalizing crisp iceberg, juicy tangy tomatoes, salty umami bacon, and creamy earthy Homemade Blue Cheese Dressing, yep, that's a perfect salad. One bite and you'll agree, it doesn't get much better than a beautiful wedge salad piled high with lots of toppings, it's so good it may steal the show from your main dish!



Wedge Salad Recipe

Whenever I decide to make wedge salads for dinner, we ALWAYS do wings, to me they just go hand in hand: Wedgies and Wings is what my family calls it and it's definitely in the rotation as one of our favorite nights! These dishes are so easy it's perfect when we are on the go during the week, or if we have a perfect day to grill out and enjoy some crips summer veggies.



 

Why Eating the Rainbow is So Good For You!


One thing that I always prioritize when doing my meal planning is ensuring there are lots of vegetables in lots of colors each week. Vegetables are our body's primary source of bioavailable vitamins, minerals, and fiber. One reason I love to eat the rainbow is because each color of the rainbow contains different nutrients in varying amounts, so eating a variety ensure you're getting all you need! Here I will talk a little about the red, orange and green veggies found in this delicious dish!


Red and Orange Veggies (Tomatoes)

  • Vitamin C: Powerful antioxidant found in many fruits and vegetables that helps to neutralize free radicals and reduce oxidative stress.

  • Vitamin A: Fat-soluble vitamin that is necessary in eye health and supports immune and reproductive health [1].

  • Vitamin K: Fat-soluble vitamin that is converted to Vitamin K2 in your gut and supports bone and heart health.

  • Potassium: Mineral is an electrolyte supporting metabolic pathways, regulates heartbeat, is necessary in normal cell function [2].

  • Lycopene: Powerful antioxidant found in higher concentrations in red, orange, and pink foods that helps to neutralize free radicals and supports heart health and blood pressure.

Green Veggies (Lettuce)

  • Vitamin C: Powerful antioxidant found in many fruits and vegetables that helps to neutralize free radicals and reduce oxidative stress.

  • Vitamin B9 (folate): Essential vitamin that supports healthy metabolism, and is key in breaking down homocysteine, and amino acid that is harmful in high concentrations [3].

  • Vitamin A: Fat-soluble vitamin that is necessary in eye health and supports immune and reproductive health.

  • Vitamin K: Fat-soluble vitamin that is converted to Vitamin K2 in your gut and supports bone and heart health.

  • Potassium: Mineral is an electrolyte supporting metabolic pathways, regulates heartbeat, is necessary in normal cell function.

  • Magnesium: Mineral that is essential in healthy metabolism, nervous system regulation, detoxification, and blood sugar regulation.

  • Calcium: Essential mineral necessary in building strong healthy bones and supporting a healthy cardiovascular system.

  • Iron: Essential in the creation of hemoglobin, supports a healthy digestive tract, and is necessary in immune health.

White Veggies (Onions)

  • Vitamin B6: There are many benefits from a diet rich in vitamin B6. It plays a role in our immune health, metabolism, and brain health. Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [3].

  • Vitamin B9 (folate): Essential vitamin that supports healthy metabolism, and is key in breaking down homocysteine, and amino acid that is harmful in high concentrations.

  • Vitamin C: Powerful antioxidant found in many fruits and vegetables that helps to neutralize free radicals and reduce oxidative stress.

  • Potassium: Mineral is an electrolyte supporting metabolic pathways, regulates heartbeat, is necessary in normal cell function.

So grab some colorful veggies and let's get cooking!

 

Wonderful Wedge Salad Ingredients

Serves 4


1 Head of Iceburg Lettuce

1 cup Grape or Cherry Tomatoes, quartered

1 bunch of Green Onions, diced

8oz No Sugar Bacon, diced and pan fried

4 oz Blue Cheese, crumbled (opt)*

1/2 cup Homemade Blue Cheese Dressing


*Substitute in sunflower seeds


How to Make a Wonderful Wedge Salad


1. Dice the bacon and pan fry over medium heat until cooked to your preference. Drain onto a paper towel lined dish, set aside.


2. Rinse and prepare the tomatoes, onion, and lettuce.


3. Place a wedge of lettuce onto a plate and top with the tomatoes, onion, bacon and blue cheese crumbles.


4. Serve with homemade blue cheese dressing!*


*Make this a main course by adding some grilled chicken, steak, or shrimp!


FAQs


Q: Can I use a different type of lettuce to make a wedge salad?

A: Honestly, you can use whatever lettuce you like, it just won't have that characteristic "wedge look" to it.


Q: Can I use goat cheese on a wedge salad?

A: Yes, you can use what you like! My kiddos love chunks of cheddar and my homemade ranch on theirs!


Q: What could I use in place of the bacon on a wedge salad to make it vegetarian?

A: You can use sautéed mushrooms, chopped raw cashews, try dicing up some steamed beets!


If you like this recipe, check these out!


Honey Carrots with Rosemary: Delicious carrot in a honey butter glaze with earthy rosemary, what more could you want in a Paleo and Whole30 friendly side?


Kohlrabi Apple Slaw: Fresh, crisp, and egg free kohlrabi slaw with sweet apples are a perfect side dish to grilled chicken or even burgers off the grill!


Simple Smoked Salmon Salad: My favorite combination of delicious smoked salmon and sweet tender beets over a lovely bed of greens!


I hope you enjoy this as much as my family does. - Amy


 

Did you make this recipe? Tag @almond.milk.and.cookies on Instagram and hashtag it #almondmilkandcookies


 

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