BULK UP! Think Big Caesar

Emperor Julius himself would have happily fed his army on the dressing in our Bulk Up! Caesar. Its cottage cheese contains a protein that is muscle-building gold dust. According to the Annals of Nutrition and Metabolism, casein, a slow-digesting protein, is packed with the key muscle-constructing amino acid glutamine and stops muscles cannibalising themselves after a workout. Cottage cheese is also easier on your wallet than protein powder. Alongside it in this delicious dish is a lean-protein star: skinless chicken breast, which contributes 27 grams to the protein total but adds almost nothing in terms of saturated fat. "Grilled chicken breast without skin is a lean, high-quality protein source," says Dr David L. Katz, from Yale University School of Medicine.

Vital stats (per serving; serves 4) 1335 kilojoules, 3g fat (0.5g saturated), 44g protein, 30g carbs.


SLIM DOWN! Shrinking Man's Caesar

Caesar salad somehow has the reputation of being a slimming option. In reality, a portion can contain almost 3500kj, mostly from the fat in the bacon, egg yolk and oil. "People get carried away adding fatty elements," says British Heart Foundation nutritional therapist Olena Baker. "It's better to add different textures for variety. Try seeds." MH's patented sesame seed faux-parmesan tastes like the real deal, slashes the lard count and gives you a vitamin B12 boost to aid red blood cell formation. For salad sceptics, there's a secret weapon to ward off hunger: 10g of fibre. Recent research at the University of Toronto in Canada confirms fibre promotes weight loss and curbs appetite. So you won't be dreaming of a Big Mac half an hour after your healthy lunch.

Vital stats (per serving; serves 4) 600kj, 5g fat (0.1g saturated), 10g protein, 41g carbs.

BASIC INGREDIENTS FOR BOTH RECIPES
2 cloves garlic
2 tsp Dijon mustard
2 tsp red wine vinegar
1 tsp anchovy paste
1 tsp Worcestershire sauce
2 tsp lemon juice
Salt and pepper
1 large head cos lettuce

Bulk Up!
Extra ingredients
100g low-fat cottage cheese
125ml apple juice
2 tsp tomato paste
2 cloves garlic, chopped
2 tbsp brown sugar
2 tbsp soya sauce
1/2 tsp liquid smoke (Wrights, $15.99/455g; usafoods.com.au)
4 skinless chicken breasts
1 slice flaxseed bread
2 boiled egg whites

Slim Down!
Extra ingredients
100g fat-free mayonnaise
I pitta bread
65g sesame seeds
Pinch of salt
2 tbsp nutritional yeast (Engevita, $10.95/125g; crueltyfreeshop.com.au)
Olive oil

METHOD
The basic caesar recipe is the same whatever your goal, just opt for

Bulk Up! or Slim Down!>
where you're given the option. It's as easy as that.

Step 1: The DRESSING
Both: peel the garlic and chop it as finely as you can, then blitz it in a food processor - or get a mini-workout by using a mortar and pestle. Add the mustard, vinegar, anchovy paste (it's not fishy, it adds depth of flavour), Worcestershire sauce, lemon juice, salt and pepper.

Slim Down! Add the mayo and blitz for 30 seconds.
Bulk Up! Add the cottage cheese and mix until all the lumps are gone. You may need to add a few drops of water or more lemon juice to get a liquid consistency; it's meant to be a dressing, not a dip.
Both: transfer the dressing to a small bowl, cover with clingwrap and stick in the fridge until you're ready for it.



Step 2: The EXTRAS
Slim Down! Preheat the oven to 180°C. Split the pitta, cut into two-centimetre squares and place on a baking sheet. Bake for 15 minutes until the pitta croutons are golden. Pitta crisps up nicely without the oil you would need for standard bread croutons. Now blitz the sesame seeds, salt and yeast in the food processor , adding a few drops of olive oil - this is your parmesan substitute. Nutritional yeast flakes are loaded with B vitamins, fibre and protein, and their taste mimics the deep salty flavour of anchovies and parmesan.
Bulk Up! Preheat the oven to 180°C. In a pan, mix the apple juice, tomato paste, garlic, brown sugar, soya sauce and liquid smoke flavouring. Leave half the mixture in the pan; use the rest to rub into and marinate the chicken breast until the oven reaches 180°C. Bake the chicken in a foil-lined tray for 20 minutes. After 10 minutes, cut a slice of flaxseed bread into crouton cubes and stick these in the oven to toast for about five minutes, checking to make sure they don't burn. Make sure the chicken's juices run clear, not cloudy or bloody, when you take it out, then cut it into bite-size chunks. Reduce the rest of your liquid mix over a high heat until it's thick enough to coat the back of a spoon - about seven minutes. Drop the chicken into the sauce and stir until coated. Carefully grate the egg whites using the smallest holes on the grater.


STEP 3: THE LEAVES
Both: separate the lettuce leaves from the core, wash under cold water and then break them into bite-size pieces. Your lettuce needs to be spun dry or the dressing won't stick, so use a salad spinner. Don't have one? Make your own. Put the leaves in a clean plastic bag with lots of small holes poked in the bottom. Place that bag inside another with no holes, tie them together, with the holed bag a few centimetres off the bottom of the outer bag, and give them a good swing.

Step 4:The MIX
Both: place the lettuce in a large bowl and pour on the dressing.
Slim Down! Sprinkle on the Parmesan-substitute and pitta croutons. Toss everything together, so all the leaves are covered, plate up and dig in.
Bulk Up! Mix the grated eggs with the lettuce, then toss everything together, ensuring the dressing coats every leaf. Sprinkle the flaxseed croutons and chicken chunks on top. Tuck in immediately and finish with a breath mint chaser.