Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free blue cheese in the dressing.


"I did toy with the idea of doing a cook-book. The recipes were to be the routine ones: how to make dry toast, instant coffee, hearts of lettuce and brownies. But as an added attraction, at no extra charge, my idea was to put a fried egg on the cover. I think a lot of people who hate literature but love fried eggs would buy it if the price was right."
-Groucho Marx, Comedian

The refrigerator light goes on...

The classic American salad done healthy.

Blue Cheese

There are myriad varieties of blue cheeses. Most on the market are made from cow's milk, but there are both sheep's and goat's milk versions as well. The blue mold that runs in fine veins through these cheeses is most commonly from the bacteria Penicilllium roqueforti or Penicillium glaucum.

True Roquefort is made from sheep's milk in the south of France, while Stilton is the most famous English version of blue cheese. The Danish Danablu and Italian Gorgonzola are made in the same fashion. All blue cheeses have subtle differences, and the variations between creameries and countries, as with any cheese, number in the hundreds.

In 1941, Iowa State University developed a process for making blue cheese using pasteurized milk. E.H. Maytag, the son of the American dishwasher manufacturer, began producing a cow's milk cheese and his dairy still produces a fine American version of blue cheese. Maytag still ages their cheese in underground caves in much the same way as with French and European creameries. Maytag blue cheese is generally a milder version than European cheeses but it still has a creamy, tangy flavor.

Blue cheeses are generally a medium fat cheese having between 8 and 9 grams of fat per ounce. Some are higher in fat with up to 12 grams per ounce but as with so many flavorful cheeses a little can go a long way. As with many cheeses there is a fair amount of sodium so you may not have to add salt to recipes that use blue cheese.

1 ounce blue cheese = 100 calories, 8g fat, 5g sat fat, 2g mono fat, 6g protein, <1g carbohydrates, 395mg sodium, 21mg cholesterol


Iceberg Wedge Salad with Blue Cheese Dressing

Servings = 1 | Serving size =1 wedge salad

Cooking Time = 15 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16.

This recipe also requires making Blue Cheese Dressing and Candied Pecans

This recipe does not make very good leftovers.

1/8 medium head iceberg lettuce
1 Tbsp candied pecans
2 Tbsp blue cheese dressing

Place the lettuce on a plate and top with the pecans and blue cheese dressing.

Nutrition Facts

Serving size = 1 wedge salad

Servings = 1


Amount Per Serving

Calories 75 Calories from Fat 26
  % Daily Value
Total Fat 3g 5%
    Saturated Fat 2g 8%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 8mg 3%
Sodium 368mg 15%
Total Carbohydrates 9g 3%
    Dietary Fiber 2g 8%
    Sugars 6g  
Protein 4g  
Vitamin A 15% Vitamin C 7%
Calcium 10% Iron 4%
Vitamin K 37 mcg Potassium 276 mg
Magnesium 16 mg