Showcasing the Mediterranean diet and Asian diet  


Mediterranean Salad



Mediterranean Salad
This simple salad makes a delicious side dish for any type of Mediterranean cuisine—including Greek, Italian, Spanish, Provençal, Moroccan or Turkish. What's more, a generous serve of this salad provides you with a healthy dose of phytochemicals, essential vitamins and minerals, dietary fiber and antioxidants.

2 tablespoons extra virgin olive oil
1½ tablespoons lemon juice
½ clove garlic—minced (crushed)
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 handfuls roughly torn romaine (Cos) lettuce leaves
2 fresh Roma tomatoes—cut into ½-inch rounds (you can also use regular tomatoes and cut them into wedges)
½ green pepper (capsicum)—julienned
¼ small red onion—thinly sliced (you can vary this amount depending on how much you like raw red onions)

MIX together the olive oil, lemon juice, garlic, salt and pepper in a small bowl. PLACE the salad ingredients in a large bowl. POUR the dressing over the salad and toss gently to combine just before serving.

Variations: There are lots of possible additions to this basic salad, but keep in mind that it should remain a simple and light salad to accompany a meal. Toss through some garlic-rubbed croutons or a handful of chopped toasted nuts (like walnuts, pine nuts or hazelnuts), finely chopped capers, olives, sun-dried tomatoes or chopped anchovies, or a small amount of shaved or crumbled cheese.

  Greek Salad. Classic Greek salad (horiatiki salata) with juicy tomatoes, crisp cucumber, sliced red onion, green pepper, crumbly feta cheese and plump kalamata olives.

  Tuscan Peasant Salad. A rough country salad of torn romaine lettuce, tomatoes, cannellini beans, mushrooms, ham and hard-boiled eggs dressed with a tangy vinaigrette.

  Mixed Greens, Cherry Tomato and Pine Nut Salad. An assortment of leafy greens combined with cherry tomatoes, pine nuts and a simple olive oil and lemon dressing.

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