Mediterranean Diet Salad Recipe

Mediterranean Diet Salad Recipe Clean out your pantry; throw away highly processed foods. Reduce red meat; replace with fish and poultry. Try fruit instead of sweets for dessert.Slowly add more fruits and vegetables into every meal (see Sample Recipes). Use olive oil, herbs, and spices for flavor instead of salt and butter. Drink water for lunch instead of soda.Start eating plant-based foods 80% of the time. Grab a handful of nuts or fruit for a snack.Limit your dairy to low-fat milk, yogurt, and cheese. Prefer brown rice and whole-grain bread.



Ingredients: 

• 4 cups salad greens
• 2 medium tomatoes, chopped
• 3 medium cucumbers, chopped
• 1/2 red or purple onion, sliced
• 8 ounces feta cheese

Vinaigrette:

•  ½ cup sun-dried tomatoes, packed in oil
• 2 tablespoons balsamic vinegar

Instructions: 

1. Layer salad greens, tomatoes, cucumber, onion, and feta cheese onto serving platter or in a bowl.
2. Drain the sun-dried tomatoes, reserving ½ cup of the oil.
3. Blend tomatoes, reserved oil, and vinegar in a blender, then lightly pour the vinaigrette over the salad before serving.

Makes 4–6 servings