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Writer's pictureAdrienne Beaupré, Holistic Nutrition Consultant

Greek Salad

greek salad ingredients

Greek salad is a simple and delicious go to salad. It can be a side dish or main meal as it pairs well with many proteins. Rich in micronutrients from veggies and monounsaturated fatty acids (MUFAs) from olive oil. The beneficial MUFA's from olives have been shown to increase levels of “good” high density cholesterol (HDL) while lowering “bad” low density cholesterol (LDL), reduce blood pressure and protect from inflammation. Olive oil has the highest levels of MUFAs of all cooking oils.



Ingredients
Salad Ingredients
  • 1 large cucumber diced
  • 1 pint grape tomatoes halved
  • 1 green bell pepper diced
  • ½ red onion thinly sliced
  • ½ cup Kalamata olives halved
  • optional: 4 ounces feta cheese crumbled*
  • salt and pepper to taste

Greek Salad Dressing
  • ⅓ cup red wine vinegar
  • 1 lemon juiced
  • 1 teaspoon Dijon mustard
  • 2 garlic cloves minced
  • ½ teaspoon dried oregano
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup olive oil

Instructions
  • Add the cucumber, tomatoes, bell pepper, onion, and olives, with feta cheese* being optional, to a large mixing bowl.
  • In a separate small mixing bowl, add the vinegar, lemon juice, mustard, garlic, oregano, salt, and pepper. Slowly add the olive oil and whisk vigorously while pouring until the dressing is emulsified.
  • Drizzle the dressing on the salad and gently stir to combine. Season with additional salt and pepper, if desired.

*If using feta cheese, look for organic, grass-fed!

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