Heart Healthy Mediterranean Salad

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  The Mediteranean diet is known to be host to an uncountable number of benefits. It is best known for its ability to help your heart out due to its large amount of fruits and vegetables, lean protein, often plant based, variety of whole grains, and healthy fats such as olive oil. The downfall is that it can be a hard lifestyle to sustain, as many commonly consumed foods such as extra virgin olive oil are not cheap. Fortunately, there are ways to save your wallet while also benefiting. This easy side salad is very budget-friendly and will be ready in just minutes, especially if you prepare your vegetables beforehand. Also, here’s a quick tip: soak your onion in ice water for ten to fifteen minutes before adding to the salad. This will make the flavor much less sharp and bring out the sweetness we all love.


Ingredients:                      

  • ⅓ to ¼ cup red onion, chopped

  • 1 cucumber. Quartered and cut to 1’’ pieces 

- If you want to be extra Greek

you can choose a long English cucumber

rather than the typical cucumber

  • 1 clove garlic, minced

  • 1 bell pepper, works best with red, 1’’ pieces

  • 4-5 roma tomatoes, 1’’ pieces

  • Teaspoon dill

  • Teaspoon oregano

  • ⅓ cup olive oil

  • 3 ½ tablespoons red wine vinegar

  • 6 ounces feta cheese

  • Salt and pepper to taste

Directions:

  1. In a mason jar, combine the red wine vinegar with garlic, olive oil, dill, oregano, salt and pepper. Set aside.

  2. Mix onion, cucumber, pepper, and tomatoes in a large bowl. 

  3. Top with the dressing from step 1.

  4. Serve with crumbled feta cheese and enjoy!

  

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