Greek Salad

Greek Salad

There are few dishes more reliably satisfying than a proper Greek salad. No cooking required, no complex technique. Just bold, honest ingredients that happen to work together perfectly. Crisp cucumber, ripe cherry tomatoes, sharp red onion, briny kalamata olives, and a generous amount of feta, all dressed with lemon, red wine vinegar, and good olive oil. It is the kind of salad that makes you feel like you are eating well, because you genuinely are.

Kalamata olives and extra virgin olive oil are both rich in oleic acid and polyphenols, compounds associated with reduced cardiovascular risk and improved cholesterol balance. And feta, made from sheep's or goat's milk, delivers a notable hit of calcium alongside conjugated linoleic acid, a fatty acid studied for its role in supporting healthy body composition.

A small but worthwhile note: always rinse your salad vegetables in purified water before preparing them. Tap water can leave behind chlorine residues and trace contaminants on fresh produce, particularly on leafy herbs and thin-skinned vegetables. AquaTru-filtered water is a simple way to make sure your ingredients are as clean as they look.

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  • What you need:

    For the dressing:

    • 3 tbsp extra virgin olive oil
    • 3 tbsp red wine vinegar
    • 1 tbsp lemon juice
    • 1 to 2 tsp honey (optional)
    • 1 tsp dried oregano
    • ¼ tsp salt, plus more to taste
    • ¼ tsp black pepper

    For the salad:

    • 1 English cucumber, seeded and cut into small cubes
    • 150 g cherry tomatoes, halved or quartered
    • 80 g red onion, thinly sliced
    • 75 g kalamata olives
    • 75 g feta cheese, cubed
    • 15 g fresh flat-leaf parsley, chopped (optional)
  • How to do it:

    1. Rinse all your vegetables under purified filtered water before prepping. This removes any residues and keeps the flavours clean.
    2. Add all the dressing ingredients to a small jar with a lid. Seal and shake vigorously until well combined. Taste and adjust seasoning as needed.
    3. Add the cucumber, cut into small cubes, and the cherry tomatoes, halved or quartered, to a large salad bowl. Add the red onion, olives, and parsley and toss briefly to combine.
    4. Drizzle over the dressing and toss to combine.
    5. Add the feta last, either folded in as cubes or placed whole on top of the salad for a more rustic presentation.
    6. Serve immediately, or leave to rest for 10 minutes to let the dressing soak in.

    Notes: Traditional Greek salad includes unpitted kalamata olives. Opt for pitted if you are serving children. The feta and olives are both quite salty, so hold back on additional salt until you have tasted the finished salad.

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