We live in the twenty-first century, and health is essential to everyday life. Good health ensures happiness, a sound mind, and possible prevention of some diseases. Food and exercise contribute to keeping our bodies healthy and fit and our weight in check.

While exercising can be exhausting and healthy food can be bland, here’s this healthy and delicious Greek salad recipe to please your taste buds while keeping your body in shape. And, after all, greek salads are known for being healthy.

1. Traditional Greek Salad Recipe

A traditional Greek salad, also called Horiatiki salad, among other Greek foods, is a Greek vinaigrette made with olive oil, red wine vinegar, lime juice, juicy tomatoes, pitted kalamata olives, bell pepper, red onion, and feta cheese. The traditional Greek salad originated in Greece and Cyprus and dates back to the 19th century.

1.2 Health Benefits

The health benefits of this delicious traditional Greek salad recipe are:

1. Greek salad does not contain any processed meat or meat products, which have been linked with cancer and heart diseases.

2. The leafy greens and vegetables in the salad contain antioxidants, vitamins A and C, potassium, and iron.

3. They are made with feta cheese instead of processed cheese, a rich sodium source.

Greek Salad: A Holistic Health Powerhouse

Dr. Christopher Johnson, the Owner of Thrive Naturopathic, points out how the ingredients in the traditional Greek salad contribute to overall health and well-being:

A traditional Greek salad is a staple in holistic nutrition and a powerhouse of health benefits.

Each ingredient plays a vital role: tomatoes are rich in antioxidants like lycopene, enhancing heart health; cucumbers offer hydration and fiber, supporting digestive health; olives and olive oil, abundant in healthy fats, contribute to brain health and reduce inflammation; feta cheese provides calcium for bone strength; and onions, packed with nutrients, bolster immune function.

This combination not only tantalizes the taste buds but also boosts overall health and well-being, embodying the holistic health principles championed by Thrive Naturopathic.

2. Greek Salad Recipe Ingredients

The ingredients for this traditional Greek salad recipe and their health benefits are :

2.1. Extra Virgin Olive Oil 

Extra Virgin Olive Oil serves great for this Greek salad dressing and adds a strong flavor, increasing the taste of the salad. It is also considered healthy because of its various health benefits.

Olive oil used in the Greek salad recipe offers protection from many diseases, such as Alzheimer’s, lung cancer, and diabetes, reduction in high blood pressure, improved blood cholesterol levels, acts as an anti-inflammatory, and assistance in weight loss.

2.2. Red Wine Vinegar 

The tangy taste of red wine vinegar and extra virgin olive oil makes the salad super delicious.

It is a staple in Mediterranean countries. Red wine vinegar also has some health benefits like improving heart health, having antitumor properties, and reducing blood sugar. You can also use balsamic vinegar and apple cider vinegar as substitutes.

2.3. Crumbled Creamy Feta Cheese 

Feta cheese is one of the most consumed cheeses in the world. It has a rich, tangy, peppery, and salty flavor, adding the same to the Greek vinaigrette. Olives and feta go amazingly together. It is usually made from sheep’s milk and hence has a kind of buttery taste to it.

Feta Cheese also has various health benefits. It contains several nutrients like Zinc, Calcium, Phosphorus, and B vitamins. It also helps with bone health, weight loss, gut health, and diabetes.

2.4. Pitted Kalamata Olives

Kalamata Olives are sweet and fruity, perfect for the Greek salad recipe. You can use black olives as a substitute. Kalamata and black olives are considered the same, but they’re not.

Kalamata olives are bigger than black olives and not as strongly flavored. Kalamata Olives provide vitamins A and E and antioxidants, promote heart health, and are low in carbohydrates.

2.5. Red Onion

Red Onions are an important part of the Greek salad recipe, adding a subtle sweetness to the salad. They’re rich in vitamins like calcium, magnesium, potassium, folate, and vitamins like vitamin B6 and K. They can help fight chronic diseases.

2.6. Fresh Lemon Juice 

The lip-smacking sourness of lime juice is a great addition to the classic Greek salad. It is a good source of vitamin C, helps with hydration of the human body, digestion, skin problems, and prevents kidney stones.

2.7. Crisp Cucumbers 

Cucumbers add a raw, crisp, and refreshing flavor to the classic Greek salad recipe. Cucumbers’ health benefits include reducing the risk of chronic disease due to the antioxidants, helping in body hydration, and weight loss.

2.8. Cherry Tomatoes 

Cherry Tomatoes are responsible for adding a sweet, juicy, and candy-like flavor to the Greek salad. These juicy tomatoes are rich in Vitamin C and have nutrients like lycopene, which help with inflammation and blood clots, Vitamin E, and potassium. It also reduces the chance of Prostate cancer and supports bone health.

2.9. Bell Peppers 

The taste of bell peppers differs from bitter to sweet depending on the color you are familiar with. The ripe green bell pepper tastes bitter, and the red and yellow ones taste sweet. The vitamins and antioxidants help improve eyesight, prevent chronic diseases, and lose weight.

2.10. Fresh Ground Black Pepper 

Black Pepper adds some spice and enhances the flavor of the Greek salad recipe. The black pepper is also rich in antioxidants and helps improve cholesterol levels. Black pepper balances out the overall nutrients in the salad.

2.11. Dried Oregano

The earthy flavor of dried oregano goes well with the Greek salad. You can also add fresh oregano if you have trouble finding dried oregano.

3. Tips

Make sure to remember these tips while making your delicious salad.

1. You can use olive oil instead of extra virgin oil.

2. You can also use other cheese instead of feta cheese, even though the flavor may be different and increase the eye’s vision.

3. Black Olives can be used instead of Kalamata olives; the pits should still be removed.

4. Soak the slices of red onion in cold water for ten to fifteen minutes if you’re sensitive to them. You can also skip adding onions if you want.

5. You can also use grape or other kinds of ripe tomatoes if you can’t find cherry tomatoes.

6. Use any color bell pepper for this recipe, be it yellow or green bell pepper.

4. Time Taken

This salad recipe is the easiest and healthiest recipe for everyday meals. This traditional Greek salad recipe takes 15 minutes to make. Packed with rich nutrients, the recipe can be ready within minutes.

5. Serves

This delicious Greek salad is served alongside some grilled chicken and crusty bread. Being a side dish, this salad goes well with every dish it’s served alongside. Complete with vegetables and healthy ingredients, the salad completes and complements other dishes.

6. Homemade Greek Salad Dressing

The directions to make this homemade Greek salad dressing are as follows:

1. Take another bowl.

2. Add 5 tbsp of extra virgin olive oil to the bowl.

3. Add the red wine vinegar, oregano, salt, and pepper.

4. Whisk them all together.

Now, you can add the dressing to the Greek salad and complete the recipe.

6.1 Directions

Not to keep you waiting, here’s this classic Greek salad recipe:

1. Take a small bowl.

2. Next, take up a red onion. Slice the red onion thin after peeling it. Add the finely sliced red onion to the bowl.

3. Chop the kalamata olives into halves, removing the hard stone.

4. Add the olives to the sliced onions.

5. Chop the cherry tomatoes into wedges and add them to the mix.

6. Cut the bell peppers into thin slices.

7. Peel the cucumbers and cut them into bite-sized half circles.

8. Add them all to the bowl.

9. Crumble the creamy feta cheese over the vegetables in the bowl.

10. Mix all of the ingredients in the bowl together.

7. Modern Greek Salad Recipe

If you’re bored making something as easy as a Greek salad, want to get adventurous, and have some free time to spare, here’s this modern Greek salad recipe to fit your mood.

7.1 Modern Greek Salad Recipe Ingredients

1. 1 lemon cut into half wedges and seed removed

2. 1 tbsp extra virgin olive oil

3. Half-sliced cherry or grape tomatoes

4. Half cup Vidalia onion

5. Half cup pitted Kalamata Olives

6. a quarter cup of feta cheese

7. Two zucchini

8. Lettuce

9. Salt

10. A quarter cup of red wine vinegar

11. half tsp of dried oregano

12. half tsp of dried thyme

13. Freshly grounded black pepper

7.2 Time Taken

This modern Greek salad recipe takes 30 minutes to prepare. Since this Greek salad recipe involves baking the ingredients, the recipe takes half an hour to be ready. With this change in formula, this salad also has a new taste.

7.3 Serves

This salad and some grilled chicken and crusty bread serve six people.

7.4 Directions

The directions for this modern Greek salad recipe are as follows:

1. Preheat the oven to 190.5°C or 375°F before we add our ingredients to the oven.

2. Add the lemon wedges with salt and a teaspoon of olive oil in a medium-sized bowl.

3. Spread them on the end of the baking tray.

4. Add the sliced tomatoes and a tablespoon of olive oil with salt.

5. Spread it down on the rest of the baking tray.

6. Bake for twenty minutes.

You will know it’s done when the tomatoes shrink and the lemon wedge turns golden brown.

7. Let it cool after removing it from the oven.

8. Take one zucchini and peel it. Then, cut into thin, almost transparent slices, leaving the core with the seeds.

9. Take another serving bowl and add the zucchini slices, Vidalia onions, and lettuce, along with some crumbled feta cheese.

10. Top it with olives, roasted tomatoes, and roasted lemon.

11. Add some more olives and feta cheese.

7.5 Modern Greek Salad Dressing

Directions for making the modern homemade Greek salad dressing are:

1. Mash vinegar, thyme, oregano, along with some feta cheese, with a fork.

2. Add olive oil and whisk it together.

3. Continue to mash until smooth. Add water if you want a thin texture to the mix.

4. Season with salt and black pepper.

5. Pour the dressing over the Greek salad.

6. Mix everything and serve.

Synergize Diet with Diverse Exercise

Akshaya Srivatsa, the CEO of Carebetter, suggests specific exercise routines that complement the health benefits of the Greek salad:

As someone deeply involved in the healthcare marketplace, I advocate for exercise routines that complement the health benefits of a Greek salad.

The Mediterranean-inspired ingredients in a Greek salad, rich in olive oil, feta cheese, veggies, and lean proteins, align well with a balanced and heart-healthy diet.

Complementing this with a fitness routine that emphasizes cardiovascular exercises, such as brisk walking, jogging, or cycling, enhances overall cardiovascular health.

Incorporating strength-training exercises like bodyweight exercises, yoga, or weightlifting complements the protein content in the salad, supporting muscle development and metabolism.

Additionally, engaging in flexibility exercises like stretching or yoga aligns with the holistic approach of Mediterranean living, promoting joint health and overall well-being.

Consistency is key; pairing regular exercise with the nutritional benefits of a Greek salad contributes to weight management, improved heart health, and enhanced overall fitness.

It’s about creating a synergy between a nutrient-dense diet and a diverse, enjoyable exercise routine, fostering a comprehensive approach to a healthy and active lifestyle.

8. Cobb Salad Recipe

Cobb salad is American, usually made with avocado, blue cheese, tomatoes, bacon, chicken, lettuce, and some hard-boiled eggs. All the ingredients of this recipe go well together. Made with Greek salad dressing, this salad is also worth a try.

8.1 Ingredients

Ingredients for this cobb salad recipe are:

8.1.1 One Avocado

Avocado originated from south-central Mexico and adds creaminess to the salad. It looks like a green berry with a large seed inside and contains vitamins C, E, riboflavin, magnesium, and potassium. It helps with indigestion, fighting against cancer, and decreases the risk of depression.

8.1.2. Half a cup of Blue Cheese

Blue cheese is made with penicillium molds. Its origin dates back to the 7th century in the Roquefort village in France. It contains nutrients, calcium, and spermidine, which helps reduce the risk of heart disease and osteoporosis and prevents obesity in moderation.

8.1.3. One Cup Of Tomatoes

Cherry tomatoes originated in Ecuador around eighty thousand years ago. They are rich in Vitamin C, providing nutrients like lycopene, which helps with inflammation and blood clots, Vitamin E, and potassium. It has also been found to reduce the chances of Prostate cancer and support bone health.

8.1.4. Four Strips Of Bacon

The crispy bacon originated in China in 1500 B.C. It contains vitamins B1, B2, B3, B5, B6, B12, selenium, phosphorus, iron, magnesium, potassium, zinc, and animal protein.

8.1.5. One Boneless Chicken Breast

Chicken contains amino acids, high animal protein, Vitamin B12, Choline, Iron, Tryptophan, Zinc, and Copper. It helps with our heart, obesity, and our mood.

8.1.6. Lettuce

This leafy vegetable originated in the Mediterranean area. It contains Vitamins A and K, Calcium, Potassium, Vitamin C, and folate. It strengthens bone strength and helps with hydration of the body, vision, and sleep.

8.1.7. Two Hard-Boiled Eggs

This fantastic salad contains many nutrients like Vitamin A, B12, B5, Phosphorus, and Selenium. They are low in calories, help with increasing the vision of the eye, and promote the brain’s health.

8.1.8. Chopped chives

Chives are a Eurasian plant that goes well with salads. It consists of nutrients like Sulfur, Vitamin K, Vitamin A, choline, folate, and folic acid, which helps with cancer, osteoporosis, and memory

8.1.9. Salt and black pepper

8.2 Time Taken

This dish will take thirty minutes of your precious time.

8.3 Serves

This dish typically serves three people and some grilled chicken, but you can adjust it accordingly.

8.4 Directions

The directions for this cobb salad recipe are:

1. Hard boil the two eggs.

2. Cook your bacon.

3. Season your chicken breast with salt and pepper and cook it.

4. Take a salad bowl.

5. Add the lettuce along with some sliced tomatoes to the bowl.

6. Peel and slice your avocado, adding it to the bowl.

7. Add the bacon, chicken, and hard-boiled eggs after cooking.

8. Add the Greek salad dressing we prepared and toss all the ingredients.

There’s your Cobb salad. Make sure to enjoy it.

9. Arugula Salad

Arugula or rocket salad originates from the coastal Mediterranean and is easy to make.

9.1 Ingredients

The ingredients for this arugula salad recipe are:

1. Argula

2. Carrots

3. Cherry or Roma Tomatoes

4. Parmesan Cheese

5. Sunflower seeds or toasted nuts

6. Lemon Juice

7. Balsamic Vinegar

8. Olive Oil

9. Salt

9.2 Directions

The directions for this fantastic arugula salad are as follows:

1. Take a bowl and add arugula into it.

2. Along with the arugula, add carrots and cherry tomatoes.

3. Mix them all.

4. mix the lime juice, vinegar, olive oil, and salt to make the salad dressing.

5. Drizzle dressing over the salad.

6. Top with some sunflower seeds and parmesan cheese.

7. Toss it all together.

Here’s your arugula salad.

Other Greek salad ingredients are romaine lettuce, red onions, fresh veggies, and green bell peppers for your perfect fresh salad.

Heirloom Tomatoes and Honey Drizzle

Amira Irfan, the Founder and CEO of A Self Guru, shares their personal variations to their Greek salad recipe to make it unique:

My aunt is from Greece, so she has been making us Greek salad for any family gathering or event that we have had.

Over the years, I have learned to make my version of her famous Greek salad recipe and added a few personal touches to make it unique.

Firstly, I like to use heirloom tomatoes instead of regular tomatoes in my Greek salad. They come in different colors and add a pop of color to the dish.

I also like to chop them into different sizes, some into cubes and others into slices, to add texture and depth to the salad.

Secondly, I love adding a sprinkle of dried oregano to my Greek salad dressing. It adds an extra layer of flavor and reminds me of the traditional Greek salads I’ve had in Greece.

Sometimes, I also like to drizzle some honey over the salad for a touch of sweetness.

Closing Thought

Invented by Greek physician Hippocrates in ancient Greece, this salad recipe is now prepared worldwide in different styles. Having a high nutritional value, the formula is a trendy household dish. With the easiest preparation methods and fantastic taste, the salad has outshined itself even with slight changes in the recipe.

Guest Author: Saket Kumar