Greek Salad

RECIPE SUMMARY:

• Prep Time: 10 min

• Servings: 2

HEALTH BENEFITS:

• Summary

  • This Greek salad with cherry tomatoes and goat cheese, along with a traditional dressing, provides numerous health benefits. The combination of fresh vegetables, healthy fats, and protein-rich cheese supports overall health, heart health, and digestive wellness. The inclusion of olive oil and vinegar in the dressing adds additional antioxidants and anti-inflammatory properties.

• Detailed Health Benefits

  • Red Onion

    • Antioxidants: High in quercetin and sulfur compounds that have anti-inflammatory properties.

    • Heart Health: Helps reduce cholesterol levels and blood pressure.

    • Immune Support: Contains vitamin C to boost the immune system.

  • Small Cucumber

    • Hydration: High water content helps keep you hydrated.

    • Antioxidants: Contains cucurbitacins and other antioxidants.

    • Digestive Health: Provides fiber that aids in digestion.

  • Kalamata Olives

    • Healthy Fats: Rich in monounsaturated fats that support heart health.

    • Antioxidants: Contains vitamin E and other antioxidants.

    • Anti-Inflammatory: Contains oleic acid, which has anti-inflammatory properties.

  • Cherry Tomatoes

    • Vitamins: High in vitamins A and C, supporting immune function and skin health.

    • Antioxidants: Contains lycopene, which may reduce the risk of certain cancers.

    • Heart Health: Helps lower blood pressure and reduce cholesterol levels.

  • Goat Cheese

    • Calcium: Supports bone health.

    • Probiotics: Contains beneficial bacteria that support gut health.

    • Protein: Provides a good source of protein for muscle maintenance and repair.

    • Easier to Digest: Often easier to digest than cow's milk cheese due to lower lactose content.

  • Spring Mix

    • Low in Calories: Helps with weight management.

    • Vitamins and Minerals: High in vitamins A, K, and folate.

    • Fiber: Supports digestive health.

  • Traditional Greek Salad Dressing

    • Olive Oil

      • Healthy Fats: High in monounsaturated fats that improve heart health.

      • Antioxidants: Contains polyphenols that reduce inflammation.

      • Anti-Inflammatory: Supports overall body health by reducing inflammation.

    • Red Wine Vinegar

      • Antioxidants: Contains resveratrol, which has antioxidant properties.

      • Digestive Health: May improve digestion and nutrient absorption.

      • Blood Sugar Control: Helps regulate blood sugar levels.

    • Oregano

      • Antimicrobial Properties: Contains compounds that fight bacteria and viruses.

      • Antioxidants: Rich in antioxidants that protect against cell damage.

      • Anti-Inflammatory: Reduces inflammation in the body.

    • Garlic

      • Immune Support: Boosts the immune system.

      • Heart Health: Helps lower cholesterol and blood pressure.

      • Antioxidants: Protects against oxidative damage.

    • Black Pepper

      • Digestive Health: Stimulates the digestive enzymes.

      • Antioxidants: Contains piperine, which has antioxidant properties.

      • Nutrient Absorption: Enhances the absorption of nutrients.

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INGREDIENTS:

For your convenience, all recipe ingredients are linked to where you can purchase them. Simply click on any ingredient to get started.

• Salad:

  • Red Onion (1/2)

  • Small Cucumber (1/2)

  • Kamalata Olives (15)

  • Cherry Tomatoes (1/2 Cup) or Heirloom Tomato (1, Sliced)

  • Goat Cheese (1/2 Cup)

  • Spring Mix (2-3 Cups)

• Dressing:

  • Olive Oil (3 Tablespoons)

  • Red Wine Vinegar (2 Tablespoons)

  • Garlic (4 Cloves, Minced)

  • Oregano (2 Teaspoons)

  • Salt (1/4 Teaspoon)

  • Black Pepper (1/4 Teaspoon)

STEPS:

• Dressing:

  1. Mince the garlic cloves finely.

  2. In a small bowl, whisk together olive oil, red wine vinegar, minced garlic, oregano, salt, and black pepper until well combined. Set aside.

• For the Salad

  1. Prepare the Vegetables:

     • Peel and slice the red onion.

     • Quarter the cucumber and slice.

     • Slice the cherry tomatoes or heirloom tomato.

  2. Assemble the Salad:

     • Line a salad bowl with the spring mix.

     • Arrange the sliced red onion, quartered cucumber, tomato slices, and Kalamata olives on top of the lettuce.

  3. Add Goat Cheese:

     • Crumble the goat cheese evenly over the salad.

  4. Dress and Serve:

     • Drizzle the prepared dressing over the salad just before serving.

     • Toss gently to coat all ingredients with the dressing.

     • Serve and enjoy this fresh and flavorful salad as a side or a light meal.

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