Embrace Mediterranean Wellness Every Day

Authentic Greek Salad

Ingredients (Serves 4)

• 4 large ripe tomatoes, cut into wedges

• 1 cucumber, sliced into thick half-moons

• 1 small red onion, thinly sliced

• 1 green bell pepper, sliced into rings

• 150–200 g (5–7 oz) feta cheese, one block

• 12–15 Kalamata olives

• 3 tbsp extra virgin olive oil

• 1 tsp dried oregano

• Sea salt, to taste

Instructions

1. Wash and prepare all the vegetables.

2. Place the tomatoes, cucumber, red onion, and green bell pepper in a large salad bowl.

3. Add the Kalamata olives and gently toss the vegetables.

4. Place the block of feta cheese on top of the salad rather than crumbling it.

5. Drizzle the extra virgin olive oil evenly over the salad.

6. Sprinkle the dried oregano over the feta and vegetables.

7. Season lightly with sea salt, keeping in mind that the feta and olives are already salty.

8. Serve immediately with crusty bread.

Traditional Greek Tip

An authentic Greek village salad (Horiatiki) does not contain lettuce, vinegar, or lemon juice. The simplicity of fresh vegetables, quality feta, olives, oregano, and extra virgin olive oil is what makes it truly authentic.

Nutritional Highlights

• Rich in healthy fats from olive oil

• Excellent source of antioxidants from tomatoes and vegetables

• High in calcium and protein from feta cheese

• Naturally gluten-free

Prep time: 15 minutes
Difficulty: Easy

Smoked Salmon&avocado Salad

Ingredients (Serves 2–3)

For the Salad

• 150 g (5 oz) smoked salmon, sliced

• 1 large avocado, diced

• 4 cups mixed salad greens (arugula, spinach, or lettuce)

• 1 cucumber, sliced

• 10 cherry tomatoes, halved

• 1 small red onion, thinly sliced

• 1 tbsp capers (optional)

• 1 tbsp fresh dill, chopped

For the Dressing

• 2 tbsp extra virgin olive oil

• 1 tbsp fresh lemon juice

• 1 tsp Dijon mustard

• 1 tsp honey

• Salt and black pepper, to taste

Instructions

1. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper until well combined.

2. Place the mixed greens in a large serving bowl.

3. Add the cucumber, cherry tomatoes, red onion, and avocado.

4. Arrange the smoked salmon slices on top of the salad.

5. Sprinkle with capers and fresh dill.

6. Drizzle the dressing over the salad just before serving.

7. Gently toss or serve as is for a beautiful presentation.

Tips

• For extra protein, add a boiled egg.

• For a Mediterranean twist, add crumbled feta cheese.

• Serve with whole-grain bread or toasted sourdough.

Prep Time: 15 minutes
Difficulty: Easy

Mediterranean Lentil&Chickpea Salad

Ingredients (4 servings)

• 1 cup cooked green or brown lentils

• 1 cup cooked chickpeas, drained and rinsed

• 1 cucumber, diced

• 2 medium tomatoes, diced

• 1 small red onion, finely sliced

• ½ red bell pepper, diced

• ¼ cup fresh parsley, chopped

• 2 tbsp fresh mint, chopped (optional)

• 50 g feta cheese, crumbled (optional)

• 10–12 olives, sliced

Dressing

• 3 tbsp extra virgin olive oil

• 1 tbsp lemon juice

• 1 tsp red wine vinegar

• 1 garlic clove, minced

• ½ tsp dried oregano

• Salt and black pepper to taste

Instructions

1. In a large bowl, combine the lentils, chickpeas, cucumber, tomatoes, red onion, bell pepper, parsley, mint, and olives.

2. In a small bowl, whisk together the olive oil, lemon juice, vinegar, garlic, oregano, salt, and pepper.

3. Pour the dressing over the salad and toss gently until everything is well coated.

4. Sprinkle the feta cheese on top, if using.

5. Let the salad rest for 10–15 minutes before serving to allow the flavors to blend.

Serving Suggestions

• Serve as a light lunch or dinner.

• Pair with grilled fish, chicken, or pita bread.

• Store in the refrigerator for up to 3 days.

Nutritional Benefits: This Mediterranean salad is rich in plant-based protein, fiber, antioxidants, and heart-healthy fats, making it a satisfying and anti-inflammatory meal.