Heart-Healthy Mediterranean Salad

Recipe
Written By Erica Locke

This delicious Mediterranean salad is packed with heart-healthy olive oil, and the antioxidant lycopene (found in tomatoes).   

Did you know that eating tomatoes with olive oil increases the antioxidant activity of the lycopene? Lycopene is a fat soluble nutrient. This means eating it with some fat ensures that your body absorbs it.  

I ate this salad with a thick schmear of hummus on a lettuce wrap, and stuffed it into whole wheat pita pockets for my kids (they ate em before I could get a pic). I repurposed the leftovers the next morning on my avocado toast (olive oil plus healthy fats from the avocado = double superfood love).  This can easily be made vegan by losing the feta or subbing vegan cheese.

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Ingredients

  • 1 english cucumber (or 2 small) 

  • 15-20 cherry tomatos

  • 2 tbsp feta cheese

  • 1/4 red onion 

  • olives (pitted) 

  • pita bread (whole wheat or whole grain) or sub lettuce boats for gluten free or lower carb

  • hummus (your favorite store bought)

  • olive oil 

  • 1 clove garlic

  • 1 lemon 

  • mint / parsley / cilantro (you can use all or just some based on your flavor preference)

  • salt & pepper

MIX THE DRESSING
In a large bowl combine:
juice of 1 lemon
1/4 cup olive oil
2 tbsp feta cheese
chopped herbs
chopped garlic
salt & pepper to taste

CHOP
cucumber
tomato
red onion
olives

TOSS
Toss the veggies and dressing to combine

TASTE
Taste the salad for seasoning and adjust as needed

PLATE
Cut pita in 1/2 
Open the pita schmear your favorite hummus on both sides 
Stuff the pita with salad and enjoy your heart healthy snack!
(If you prefer a low carb or gluten free option, you can sub lettuce boats or eat the salad on its own with a fork)

Erica Locke
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