Not to toot my own horn or anything but this healthy Mediterranean salad recipe is one of my all-time favorites and I’m pretty sure you’ll love it too. The Mediterranean Diet may cut your risk of having a heart attack or stroke by 30 percent, says research published in the New England Journal of Medicine. While I don’t condone “diets”, because most people treat diets as a temporary fix, I fully support the Mediterranean way of eating, which includes the following:
- Eating mostly plant-based foods (fruits, veggies, whole grains, beans, and nuts).
- Making monounsaturated fats from extra virgin olive oil your primary source of fat.
- Using herbs, spices, and citrus fruits to flavor foods (rather than salt).
- Limiting red meat consumption (I only eat pastured beef too and I recommend you do the same).
- Eating wild fish like salmon at least twice a week.
This salad has a nice lemon-y dressing to balance out the flavor of the greens, great crunchy texture thanks to the celery and almonds, and a delicious salty flavor from the feta cheese and chopped dill pickles.
And the nutrition facts stat line for this Mediterranean Salad Recipe ain’t too shabby either: 218 calories, 20 grams of fat, 9 grams of carbs (including 4 grams of fiber), 4.5 grams of protein, and 435 milligrams of sodium. 20 grams of fat may seem high but it’s mostly healthy monounsaturated fats so you don’t even have to worry about it.
Here’s the recipe … hope you like it.
|Prep Time||Cook Time||Serves|
|10 min||0 minutes||2|
Ingredients: Mediterranean Salad Recipe
- 6 cups romaine lettuce
- 1/4 cup feta cheese
- 2 stalks of celery
- 2 dill pickle spears
- 1/4 cup tamari toasted almonds
- 4 T extra virgin olive oil
- 2 T lemon juice
- 1/2 tsp. honey
- 1 T minced onion
- 1 tsp. minced garlic
- 1/4 tsp. sumac
- 1/4 tsp. thyme
- 1/4 tsp. salt
- Black pepper (to taste)
1. Rinse and chop the romaine lettuce and celery. Dice the dill pickle spears.
2. Mince the garlic and onion.
3. Combine all ingredients except feta and almonds in a mixing bowl.
4. Separate into two separate plates or bowls and top with feta cheese and almonds.
218 calories, 20 g fat, 9 g carbs (4 g fiber), 4.5 g protein, 435 mg sodium
Check out some more great healthy real food recipes at The Well Fed Homestead.