Photo credit: Better Homes and Gardens Mediterranean Diet (2024 Edition)
Hubby and I are really enjoying our newly-adopted Mediterranean lifestyle. And I say ‘lifestyle’, NOT diet, because it truly is a way of life that includes other things, not just food. Combined with physical activity and emotional (or mental health) care, nutrition helps to create an overall sense of well-being and good health. Unprocessed food is great for us, filled with nutrients and flavor that feed our bodies; it can reduce inflammation, improve gut health, and prevent illness too.
One of our favorite go-to recipes (especially in a pinch!) is something that is so simple, yet so tasty, and takes very little time to prepare. It’s also incredibly adaptable. There’s no need for a scavenger hunt at out-of-the-way, expensive food markets that charge an arm and a leg for an ounce of product that’s been imported from some exotic land far, far away. You can find these things at your local farmer’s market or grocery store. It’s a Greek Village salad, a.k.a. Horiatiki. We found it in the Better Homes and Gardens 6th edition of the Mediterranean Diet magazine. We picked it up last year and have had lots of fun trying several recipes. Here’s the recipe:
Prep time: 15 minutes
Cook time: None
Servings: 6
6 oz. grape tomatoes, halved
1 medium bell pepper, diced
1/3 cup Kalamata olives, pitted
2 tablespoons extra virgin olive oil (EVOO)
1/2 teaspoon dried oregano
1 tablespoon capers (optional)
1 small cucumber, diced
1/2 med. red onion, thinly sliced
1 4oz. triangle feta cheese (or crumbles)
2 tablespoons red wine vinegar
1/2 teaspoon coarse sea salt
Place the tomatoes, cucumber, bell pepper, onion, and olives in a large bowl. We mix the EVOO, red wine vinegar, and oregano in a separate container then pour over the veggies and toss. Top with feta cheese and serve.
Note: We omit the salt. There are lots of flavors going on here and we don’t miss it. Also, neither of us is a fan of olives so we ditch those too, and we’ve had trouble finding capers, so we substitute sunflower kernels instead. Finally, to make this a one-dish meal, we add either sliced avocado or we use leftover grilled chicken and . . . voilá! Tasty. Filling. Healthy. And we usually have some extra for another night.
I hope you enjoy this recipe as much as we do. I’d love to hear how it goes for you or if you have any other substitutions. Enjoy!
The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.
Wholeness Health and YOU! 