Summer dinners can be so fresh and delightful, and what better choice than a vibrant salad? The black and blue salad is a fantastic option that’s both light and satisfying! It’s packed with fresh ingredients like crunchy lettuce, juicy cherry tomatoes, creamy avocado, crisp cucumbers, and zesty red onion. To top it off, we grill some blackened sirloin, add crunchy homemade croutons, and sprinkle on some tangy blue cheese. Drizzling a bit of blue cheese dressing over it all takes this salad to the next level!
This salad is bold and full of flavor—just imagine the smoky, slightly spicy kick from the blackened steak combined with the creamy and tangy bite of blue cheese. The fresh veggies and crunchy croutons balance everything perfectly, making it a delicious and well-rounded meal.
Black and Blue Salad Ingredients and Nutrients
Blue Cheese
Blue cheese brings a wonderfully bold, tangy flavor that pairs perfectly with the steak in the salad. It’s rich in calcium, which is great for keeping our bones strong. Plus, it contains a special compound called spermidine that may help support heart health. It’s loaded with probiotics too, which are fantastic for digestion. And did you know that the antioxidants in blue cheese can help protect our cells from damage? Enjoying it in moderation can even help with weight management!
Homemade Croutons
Who doesn’t love a good crouton? Making them at home means you can control all the ingredients, making them fresher and healthier than store-bought ones that might have preservatives or extra sodium. I love using heart-healthy oils like olive or avocado oil when I make croutons. My go-to is sourdough honey wheat bread, which adds a lovely flavor and texture. Plus, it’s a great way to use up those leftover end slices of bread, and it reduces food waste!
Sirloin Steak
Sirloin steak is the flavorful star of black and blue salad. It is a nutrient-rich cut of beef that offers several health benefits. It’s packed with lean protein, which is not only great for muscle growth and repair but also helps keep you feeling full. This cut of beef can help reduce LDL cholesterol, and its potassium content is good for managing blood pressure. Sirloin steak also contains heme iron, making it fantastic for preventing anemia. Additionally, the zinc in beef supports our immune system and helps with healing.
Lettuce
And let’s not overlook lettuce! It’s a water-rich leafy green that keeps you hydrated and is the perfect base for our salad. It’s loaded with vitamin K to help keep bones strong and vitamin A for eye health. Plus, it’s low in calories and high in fiber, which is great for digestion. Some compounds in lettuce even have anti-inflammatory properties and could help improve sleep quality!
Tomato
Tomatoes are more than just a delicious fruit – they’re also full of nutrients! Packed with essential vitamins, minerals, and antioxidants, they come with a ton of health perks. One standout component is lycopene, an amazing antioxidant that helps protect your cells. Studies suggest that lycopene might even lower the risk of heart disease and some cancers. Plus, it may help lower bad cholesterol and keep your blood pressure in check, which is great for your heart health. But that’s not all! Tomatoes are also rich in potassium, vitamin B, and flavonoids, all of which contribute to a happy heart.
With loads of vitamin C to boost your immune system and fight off infections, and other antioxidants that reduce inflammation, tomatoes are like nature’s multivitamin. They contain compounds that are fantastic for eye health and protect against blue light exposure. Some research even suggests that tomatoes might help with asthma and lung health due to their protective properties. Even more, the nutrients benefit your skin, acting as a natural shield against UV damage. Pretty impressive, right?
Onion
Red onions are not only a tasty addition to black and blue salad, they also come with a bundle of health benefits! Rich in antioxidants, they help reduce inflammation and keep your cells safe from damage. You’ll find plenty of vitamin C in red onions too, which boosts your immune system and helps combat free radicals. They also contain a unique compound that may help lower blood pressure and bad cholesterol, promoting heart health. There’s even some research suggesting that red onions may play a role in slowing the growth of certain cancer cells. Their antibacterial properties are fantastic for gut health, plus they contain prebiotics that keep your digestive system happy. Finally, with their fiber content, they’re great for smooth digestion as well!
Cucumber
Cucumbers are a refreshing, nutrient-rich food that offers several health benefits. They are low in calories but packed with vitamins, minerals, and antioxidants that support overall well-being. Cucumbers are composed of 96% water, making them an excellent way to stay hydrated and support digestion, metabolism, and joint health. They are a good source of vitamin K, which helps strengthen bones and may reduce the risk of fractures. With flavonoids and tannins that fight off harmful free radicals, cucumbers can help lower the risk of chronic diseases.
The fiber and water content in cucumbers are a winning combo for keeping constipation at bay and enhancing gut health. Plus, cucumbers contain potassium, which helps regulate blood pressure and supports a healthy heart. Being low in calories and packed with fiber means they’re also great for helping you feel full, making them a perfect addition to any weight-conscious diet.
Avocado
Avocados are truly nature’s superfood! Rich in essential vitamins, minerals, and healthy fats, they come with amazing health benefits. The monounsaturated fats in avocados are known specifically to lower bad cholesterol (LDL) and boost good cholesterol (HDL), which is wonderful for heart health. They also have a natural compound that helps maintain healthy cholesterol levels.
Since avocados contain an impressive 14 grams of fiber per avocado, they’re excellent for gut health and can help regulate blood sugar levels. Fiber also supports a healthy microbiome and reduces inflammation. Plus, avocados are packed with vitamins C, E, K, and B6, along with magnesium, potassium, and folate that support everything from immune function to energy production. They contain antioxidants that protect your cells and nutrients that are great for eye health. Even though they’re calorie-rich, avocados can help you manage your weight by keeping you feeling full and satisfied, and their healthy fats slow down digestion, helping to maintain stable blood sugar levels.
Preparation, Servings, and Storage
Making a black and blue salad is so simple and can be done in under 30 minutes! Just fire up the grill, chop up your veggies, and you’re all set for dinner! This recipe serves four, so it’s perfect to enjoy with family or meal prep for the week. If you have leftovers, this salad makes for a fantastic grab-and-go lunch – just remember to keep the avocado and croutons separate until you’re ready to dig in. Enjoy!
Black and Blue Salad
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Equipment
Ingredients
- Blue cheese dressing
- 1 cup Croutons
- 1 tsp Blackened seasoning
- 1 8oz Sirloin steak
- 1-2 hearts Romaine lettuce, chopped
- 1 pint Cherry tomatoes
- 1/4 Red onion, sliced
- 2 Mini cucumbers, sliced
- 1 Avocado, sliced
- 1 cup Blue Cheese
Instructions
- Heat the grill to medium high heat.
- Season the sirloin steak on both sides with blackened seasoning.
- Grill the steak to desired doneness. For medium rare, grill the steak for 3-4 minutes per side.
- Remove the steak from the grill and cover with foil. Allow the steak to rest while preparing the vegetables.
- Arrange four serving bowls to fill with the salad ingredients.
- Place 1 cup of romaine on the bottom of the bowl.
- Top the lettuce with 1 pint Cherry tomatoesherry tomatoes, red onion, cucumber, avocado, and blue cheese.
- Slice the steak thinly at a slight a slight angle. Divide the steak pieces among the salads.
- Top with croutons and serve with a side of blue cheese dressing.
Nutrition
