Greek Salad (Traditional Horiatiki Recipe)

This easy Greek salad recipe will help you make an authentic Greek Salad, or Horiatiki. All you need is a few fresh ingredients, a simple dressing made of olive oil and vinegar and some good quality olives.

I visited the Greek islands Patmos and Kos several years ago and fell in love with their people, local shops, and small restaurants. I had a delicious salad in one of the family-owned small restaurants that we visited. It opened my eyes as to what a traditional Greek salad is. This is exactly what I've recreated for you.

This Greek salad is an example of a salad that doesn't use lettuce or any other fillers. It lets the crunchy vegetables stand out. The classic table salad is a dish loved around the globe. It's similar to the Bulgarian Shopska and Italian Caprese.

In Greece, Horiatiki, or Greek village Salad, is most commonly served from the early spring to mid-fall. This is the perfect way to use the seasonal produce like crunchy cucumbers and sweet tomatoes. It also includes earthy green bells peppers. You'll love this as much as I did.

Ingredients of this Greek Salad (Horiatiki).

This recipe for Greek salad uses only a few ingredients that are easy to find. Grab the following ingredients to make it:

• Tomatoes: Use Roma tomatoes or vine-ripe tomatoes. When they are ripe, the tomatoes remain somewhat firm. This works well with the bell peppers and onions.
• Cucumbers: English cucumbers are sweeter. If you can only find standard slicing cukes, be sure to peel off the bitter waxy outer skin.
• Red onion:Red onions are mild and sweet enough to be served raw. A quick soak in cold water with a dash vinegar will help to further reduce the sting.
• Olives Briny Kalamata are my favourite for a Greek salad. However, any olive of high quality will do.
• Bell Pepper: Choose a firm, smooth green pepper. This is the only type of bell pepper used in a Greek salad.
• Feta: If you can find it, use quality Greek sheep's-milk feta. Choose whole blocks of feta in brine. They have a superior flavor and allow you to use the large chunks that are the center of the traditional Greek salad.
• Extra virgin oil:Use an olive oil with a rich flavor, such as our Private Reserve olive oil from Kyparissia.
• Red Wine Vinegar:Adds acidity for a vinaigrette that is easy to make. No whisking required.
• Seasoning : This salad is simply seasoned with a sprinkle kosher of salt, and dried of oregano.

How To Make Greek Salad

It couldn't get any easier than this Greek salad recipe. Grab a bowl and start:

• Optional: Shock the onion. Half and thinly cut one red onion in half-moons. Fill a small bowl of ice water with water to soften the raw taste. Add the onion slices to the water and add about 1 teaspoon red wine vinegar. While you prepare the vegetables, let it soak for about 10 minutes.
• Prepare the vegetables. Cut 4 medium tomatoes in bite-sized pieces. Slice half-moons from a cucumber after partially peeling it into stripes. Cut 1 green bell pepper in rings.
• Season. Place the vegetables in a large dish along with some pitted Kalamata Olives. Add the rest of your veggies to the platter after removing the onions from ice water. Sprinkle 1 1/2 teaspoons dried oregano on top and sprinkle kosher sea salt.
• Dress. Pour 1/4 cup extra virgin olive and 1-2 teaspoons red wine vinegar. Give everything a gentle toss.
• Finish and serve. Add feta to the salad by slicing or breaking large pieces. Add a 1/4 teaspoon of oregano to the salad as a finishing touch. Enjoy!

Greek Salad: What to serve with

This easy Greek salad is popular in part because it's versatile. You can serve it with any main dish or as a side dish.

Why not stay in the family? Try chicken gyros or chicken or pork sovlaki. Whole roasted fish or Kleftiko (a spiced, cooked lamb in parchment paper) are also good options. Serve Gigantes Plaki with Greek Baked Beans for a delicious vegetarian meal.

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This post was originally published on The Mediterranean Dish back in 2019. It has recently been updated with additional information and media to benefit readers.

The Mediterranean Dish first published the recipe for Greek Salad (Traditional Horiatiki).

Frequently Asked Questions

Rice is a part of the Mediterranean diet

Mediterranean diets allow rice but encourage it. This dietary plan emphasizes fruits and vegetables, whole grains and legumes, healthy oils such as olive oil, nuts and moderate intakes of dairy products and meat. Whole-grain whole-grain rice provides excellent carbohydrate sources that provide energy for the body. It also contains dietary fiber that can aid in digestion and provide essential nutrients, such as iron, magnesium, and B vitamins. It is possible to add rice to your dishes by cooking it in soups, salads, and stews. If you eat rice-based dishes, it's a good idea to limit added fat.

Can I drink alcohol on a Mediterranean diet?

It is possible to have moderate amounts of alcohol as part the Mediterranean diet. The recommended daily limit for alcohol consumption is 1 glass per person for women and 2 for men. Dry wines, beer, and spirits with natural ingredients like brandy, vodka or whiskey are all acceptable drinks. High sugar cocktails and heavy spirits should be avoided. A daily intake of water or herbal drinks can keep your body hydrated and reduce sugar cravings.

What are the main food items in a Mediterranean-style diet?

Mediterranean cuisine consists of fruits, vegetables whole grains, legumes as well as nuts. Eating fresh ingredients over pre-packaged processed food items is encouraged whenever possible. Herbs are to be used generously instead of salt to flavor meals. To reap the full benefits, it is important to include physical activity in your daily life. This diet can be made more enjoyable by sharing mindful eating techniques with friends and family when sharing meals.

What should I consume in a Mediterranean-style diet for one day?

A Mediterranean diet is based on healthy fats, proteins, and plenty of fresh fruits, vegetables, and whole grains. Healthy Mediterranean eating habits should include seven to ten servings of vegetables per day, and two to four 3-ounce portions of lean protein like chicken or fish. It is also recommended to consume moderate amounts of healthy fats like olive oils and nuts. For a balanced diet, you should consume three to four servings of whole grain, such as quinoa barley, oats or barley each day.

It is also important to limit the intake of unhealthy foods such as added sugar, unhealthy fats and white bread. Consuming dairy should be limited. Those who do choose to include dairy should consume low-fat versions whenever possible. It is important to limit fish consumption to no more than three times per semaine due to possible mercury contamination.

You can get the most out of your Mediterranean diet by planning meals. Make sure to pay attention to what ingredients are included in the dishes you choose.

Following a Mediterranean diet can be an enjoyable experience, as it incorporates delicious and nutrient-dense food items. You can eat high-quality protein such as wild-caught and grass-fed fish, organic eggs, and meat, in order to have the best meals. Additionally, incorporate heart-healthy fats from nuts, olives, avocados, extra virgin olive oil, and coconut oil. In your meals, make sure you include plenty of fresh, frozen, and whole grain options such as quinoas, barley, and oatmeal. Also, avoid unhealthy fats and added sugar as well as processed foods, starches red meat, and processed milk products.

Is milk okay for the Mediterranean diet

Yes, milk may be allowed in the Mediterranean diet. Low-fat yogurts, cheese, and dairy products are essential to this diet. They contain calcium and other key nutrients. Also, milk is nutritious and should be included in moderation in your daily drink routine. It can also be used to make oatmeal and smoothies, if desired. If possible, look for organic milk to support sustainable farming. Adding milk to breakfast ideas such as smoothie bowls or avocado toast will help provide essential vitamins and minerals for a balanced start to the day.

Are certain conditions such as diabetes or heart disease compatible with the Mediterranean diet?

The Mediterranean Diet is suitable for people suffering from certain conditions such as diabetes. This diet is based on whole foods, focuses on healthy fats instead of butter or lard, and minimizes refined sugars and carbs. This reduces the chance of developing diabetes in people who are not already living with it, and helps to control blood sugar levels for those with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! You can make healthy food choices such as substituting white bread for whole-grain bread, or adding nuts to your salads in place of crackers. This will help you to manage many health conditions.

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)

External Links

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Top Diets for 2023 - Expertly Review - US News Health

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• Mediterranean Diet

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• American Heart Association


• What is The Mediterranean Diet? American Heart Association

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• The Mediterranean Diet, From an Environment-Driven Eating Culture to an Emerging Med Prescription - PMC


• Definition of Mediterranean Diet. A Literature Review. PMC

How To

How to adopt a Mediterranean Lifestyle for a Healthier Lifestyle

The Mediterranean Diet is an eating pattern inspired by the traditional cuisines of countries along the Mediterranean Sea. It emphasizes healthy fats, whole grains, legumes, and fresh fruits and vegetables - emphasizing on intake of large amounts of olive oil and fish, along with moderate consumption of eggs, white meat, dairy products, and red wine in moderation. The diet includes a lot of plant-based nutrients such as nuts, legumes, and vitamins. The anti-inflammatory properties these foods possess are well known for their heart health benefits.

Adopting a Mediterranean diet can offer many potential health benefits, including living longer lives with good quality; improved blood lipids; better glucose control; reduced risk for depression; better cardiac health; enhanced cognitive function; reduced risk for certain types of cancer (e.g., colon) compared to other dietary strategies. Evidence also suggests possible beneficial effects on weight management and cardiovascular diseases. In addition to its health benefits on body composition and overall health status to chronic disease prevention, it promotes eating habits involving socializing around meals that help minimize food cravings at random times throughout the day or night. Additionally, this lifestyle has many health benefits, including the ability to walk or bike to work and take the stairs, as well as the potential for increased physical activity.

Start a Mediterranean diet by eating more vegetables and fruits for snacks, meals, and sides. Instead of eating refined grains, choose whole-grain options such as brown rice, quinoa and oats. You can get more protein from fish, beans, or nuts. Olive oil is a good choice for cooking. Spices and herbs can be used to season foods instead of salt. Reduce your intake of dairy products like yogurt and cheese. Enjoy a glass of red wines on occasion, to round out the Mediterranean diet.

It takes dedication and time to make adjustments to your daily menu plan. Still, several tips can simplify transitioning into a healthier lifestyle using this type of diet: Firstly, start swapping high-calorie snacks such as chips for nutrient-dense vegetables even if you consume them as appetizers before meals or during exchanges between traditional courses. It is important to learn how you can increase the variety of your diet. This will help you avoid getting bored of the same things, such as spices and different fruits and vegetables. Last but not least: Ensure that you include grains, legumes and high fiber items to enhance your appetite after meals.

The Mediterranean diet encourages you to enjoy your food and the pleasure of cooking with a healthy twist. Small changes can be made to gradually increase your intakes of whole foods and plant-based food ingredients, resulting in a healthier diet. This diet can provide potential health benefits including improved quality of life and longer life span.

Resources:

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