Summer is the season for light, delicious meals.
Greek salad is a classic dish that incorporates the flavors of vine fresh tomatoes, cucumbers, red onions, Kalamata olives, and feta cheese.
This version adds fresh basil for a flavor variation.
It’s the perfect summer side dish or appetizer to serve along with pasta or grilled meats.
It’s a tasty addition to any meal plan and is chock full of nutrients.
Is Greek Salad Really “Greek?”
The Greek physician Hippocrates encouraged people to eat raw vegetables at the start of a meal.
His reason was that he believed vegetables to be of more importance than the main dish.
So the practice of beginning a meal with a salad started a long time ago.
The Origin of Greek Salad
The name for Greek salad is “Horiatiki.”
The name means “country” or “Village.” The original dish did not include lettuce; that was added later as the dish gained popularity with American diners in the 1960s.
The dressing is a mixture of vinegar, lemon juice, olive oil, and fresh herbs.
This combination makes a delicious, light meal or side dish that is great for summer or anytime.
- 8 cups chopped romaine
- 1 cup cherry or grape tomatoes, halved
- ½ cucumber, sliced
- ½ cup crumbled feta cheese
- ¼ cup slivered fresh basil
- ¼ cup sliced Kalamata olives
- ¼ cup slivered red onion
- ¼ cup red-wine vinegar
- 3 tablespoons extra-virgin olive oil
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- Add romaine lettuce, tomatoes, cucumber, olives, red onion, feta cheese, and basil leaves to a salad bowl.
- Whisk together vinegar, oil, salt, and pepper. Pour over salad and toss to coat. Serve salad with crusty french bread. Soak up the remaining dressing in the bowl with your bread. Enjoy!
Amount Per Serving: Calories: 242Total Fat: 20gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 19mgSodium: 434mgCarbohydrates: 13gFiber: 3gSugar: 8gProtein: 5g
Greek Salad is the Cuisine of the Mediterranean
Foods such as tomatoes, cucumbers, olives, and olive oil are foods that are eaten in abundance in the Mediterranean.
Healthy fats are heart-healthy and rich in omega-3 fatty acids.
The people who live in Greece and surrounding countries eat lots of vegetables, beans, meat, and seafood and are extremely healthy.
Health Benefits of Kalamata Olives
Kalamata olives are featured in this dish and are very healthy.
Native to Greece, olives have antioxidants that help protect the heart and may reduce your risks of heart disease.
They also contain a compound known as gallic acid, which may reduce the symptoms of Alzheimer’s Disease.
Greek salad is a nutritious and delicious way to get some healthy fats in your diet and enjoy some new flavors.
Olive oil, olives, and herbs flavor many dishes and are good for preventing heart disease (1).
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- Gorzynik-Debicka, Monika, et al. “Potential Health Benefits of Olive Oil and Plant Polyphenols.” International Journal of Molecular Sciences, MDPI, 28 Feb. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5877547/.