Creamy Cobb Salad


Helloooo long weekend! Anyone else ready to relax poolside for the weekend?

This weekend is like every other for me but with a tad bit of extra sunshine. I’m used to getting teased for my gingerness, but this week was a first. I was called translucent. Yep. Ouch… So new goal – come back with a ginger tan (aka. more freckles) by the end of the weekend so I have proof that I got at least some colour 😉

Sticking with the ginger theme this weekend, I read an article on the genetic makeup of gingers and how we have so-called superpowers. I read the title and was like, “heck yeah we do!”

So, besides our obvious paleness, gingers are also:

  • Highly resilient and pain tolerant individuals, requiring additional anaesthetics when undergoing surgery.
  • Extremely sensitive to heat – when I walk outside in the sun, it feels as if I’m walking in the desert and instinctively reach for my sunscreen.
  • Naturally, produce more vitamin D and store it longer than our blonde and brunette friends

So hopefully you are a bit more understanding of my pant and long sleeve shirt wearing in the summer habits and refusing to go outside during the day 😉 I’m a creature of the night, so I’ve been called, and prefer not to reak smelling of sunscreen on a daily basis…. Because let’s be real, sunscreen is not an attractive scent.

Okay, let’s move on past my pathetic ginger problems and get back to the theme of vitamin D.

With it being summer, everyone is spending more and more time outside in the beautiful weather. As a Holistic Nutritionist, I am always encouraging people to get outside to expose their gorgeous face to the sun. Spending time outside is important for a host of reasons including balancing circadian rhythms, the production of vitamin D and for promoting the production of melatonin (one of our sleeping hormones) in the evening.

When I’m working with clients, I make an emphasis on the importance of getting off of your screens, laptops & phones before bed. Any exposure to light, especially blue light, halts the production of melatonin and is likely one of the reasons why you are waking up in the middle of the night. Your body has no clue what time it is if you’re up until 2:00 am texting, as it interprets that light as sunlight and starts to naturally raise your cortisol levels.

Talk about a domino effect caused by not getting enough sunlight and getting too much blue light from your electronic devices. If you want a sure fire way to pack on belly fat, here it is

I see it time and time again, this abusive relationship between a high-stress job or lifestyle that doesn’t encourage healthy sleep patterns, leading the person to drink boatloads of coffee to give them some artificial energy to power through the day. Then 10:00 am rolls around and they crash. They grab another coffee and pastry. Lunch clocks in next with some form of a sandwich or pasta salad, washed down with another coffee at 3:00 pm to get them through the rest of their day. After a long, exhausting day, they head home where dinner is steak, potatoes with butter and an oversteamed vegetable. But it doesn’t stop there, not when there’s ice cream in the freezer at least 😉

When you’re focusing on your health and trying to make changes in the foods that you are eating, don’t disregard your lifestyle choices as well. Spend a few extra moments getting some sunshine on your face, drink your water instead of reaching for the fourth cup of coffee and eat your greens. Our bodies are working so hard for us by running intricate systems without us having to even do anything – it’s pretty amazing when you think about it! Healthy living more than just clean eating, it’s about your lifestyle, exercise and mindset. You can’t expect to thrive if you’re diet consists of burgers, fries and ice cream on a daily basis.

I’m a salad lover, but I realize that not everyone else is. So what better goal to set than to slowly convert all of your burger eating friends that salads can be meal-worthy?

Well, I’m proving it with this one! Talk about hearty. This Creamy Cobb Salad will keep your belly happy for hours with some help from the egg, avocado, and bacon.

Are you a salad or burger kinda person? Post your favourite in the comments below!

Healthy Cobb Salad

Serves: 2  as a meal; 4 as a side


  • 1 small head green leaf lettuce, chopped

  • 4 slices turkey or pork bacon, chopped

  • 2 hard-boiled eggs, sliced

  • 1 cup cherry tomatoes, sliced

  • ½ avocado, chopped or cubed

  • ¼ cup goat cheese, crumbled

  • 1 large chicken breast, cooked and chopped



  • 2 tbsp olive oil

  • 1 tbsp apple cider vinegar

  • 2 tsp Dijon mustard

  • 1 tsp honey

  • Sea salt to taste



  1. In a large bowl, combine the salad ingredients

  2. In a separate bowl, mix together the olive oil, apple cider vinegar, dijon mustard, honey and sea salt. Stir until the honey and oil are evenly mixed.

  3. Divide the salad into bowls and top with the desired amount of dressing

  4. Enjoy!

Lindsay Mustard