Greek salad is not only Greece’s most popular salad, it has now become one of the world’s most loved, and for a very good reason!
Traditional Greek salad, also known as Xoriatiki, is packed with vitamins and minerals that are proven to help maintain a healthy body and mind.
Although there are many variations these days, an authentic Greek salad features tomatoes, cucumbers, red onion, olives, Feta, oregano, and olive oil. Combining these ingredients is a simple way to add key vitamins and minerals to your everyday diet, and over the summer, we can guarantee you that most Greeks consume a Xoriatiki every single day!
Greek salad is low-calorie and nutrient-dense. It provides a healthy dose of vitamins A and C, potassium, and iron. It also contains phytonutrients and antioxidants, which reduce the risk of health problems such as heart disease and cancer.
And here, we break down each ingredient to show just how good a Greek salad is for you!
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K.
Cucumbers are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels.
Oregano's health benefits include reducing infections, preventing damage to cells by free radicals, treating the common cold, treating menstrual cramps, preventing cancer, relieving inflammation, and killing intestinal parasites. Other benefits include combating bacteria, supporting heart health, supporting the body with nutrients, supporting weight loss, and improving digestion.
Olive oil is rich in vitamins and has antioxidant properties, so it might help prevent or reverse damage from cancer-causing ultraviolet radiation. It moisturizes and fights bacteria. Olive oil also reduces brain inflammation and is said to help fight off Alzheimer’s disease.
Onions contain small amounts of calcium, iron, folate, magnesium, potassium and antioxidants.
Olives are very high in vitamin E and other powerful antioxidants. Studies show that they are good for the heart and may protect against osteoporosis and cancer.
Feta cheese is mainly made from sheep or goat milk (often combined). It is a nutrient-rich option and a deliciously flavoured dairy product. Feta’s nutritional overview includes significant protein, calcium, B-complex vitamins riboflavin, vitamin B6, B12, and pantothenic acid, vitamin A, iron, phosphorus, zinc, and many trace minerals (selenium, magnesium, potassium, copper, and manganese).
Ingredients & Method
(Serves 6)
- 3 large ripe tomatoes, cut into medium pieces or wedges.
- 2 cucumbers, sliced.
- 1 small red onion, thinly sliced.
- salt and freshly ground black pepper to taste.
- 4 tablespoons of Greek olive oil.
- 1 & 1/2 teaspoons dried oregano.
-3/4 (200g) Feta crumbled.
- a handful of Greek olives.
-combine all ingredients in a bowl, toss and serve.
One serving (319 grams) of Greek salad contains (5Trusted Source):
- Calories: 211
- Protein: 6 grams
- Carbs: 13 grams
- Fat: 15 grams
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