How to Make a Good Healthy Mediterranean Salad ?

Many people today are trying to eat healthier to prevent disease, increase vitality, and lose or maintain weight. A healthy diet includes whole grains, nuts, fruits, vegetables, fish or lean meats, and limited dairy products. It also includes the avoidance of unhealthy processed food. One of the best ways to improve your diet is to cook at home so that you have control over the quality and freshness of the ingredients. Here are eight recipes for making a healthy salad that are quick and easy to prepare and economical.

Salad Dressing

Ingredients are 5 cloves of garlic, 1 cup of olive oil, 1/3 cup of lemon juice, and salt and/or black pepper to taste. Press the garlic and put it aside for a few minutes. Whisk the garlic, lemon juice, salt, and pepper together and then add the olive oil slowly while you continue to whisk. The dressing will be thicker if you whisk quickly and pour slowly.

Chicken Salad

Ingredients are 2 ½ cups of cooked and diced chicken, 6 cups of romaine lettuce – chopped, 2 medium tomatoes – chopped, ½ cup black olives – sliced, and ½ cup feta cheese – crumbled. Place all ingredients in a bowl and toss with your favorite dressing.

Fruit Salad

Fruit salad can contain your favorite fruits. A good combination fruit salad has 12 seedless grapes, 1 orange divided into sections, 1 apple, 1 peach, and 1 pear cut into cubes. An optional step is to mix all the fruit with a small amount of fat free yogurt for a creamier fruit salad. Chill until ready to serve.
fresh fruit salad

Tuna Salad

Ingredients are 1 can of tuna – drained and separated into chunks, ½ cup of sliced red onions, 2 tablespoons of chopped olives, 2 ½ tablespoons of lemon juice, 1 tablespoon of olive oil, and salt and/or pepper to taste. Place all ingredients in a bowl and toss gently. Serve over sliced tomatoes or bread.

Pasta Salad

Ingredients are 1 cup of pasta, 2 ounces of red bell peppers – roasted and diced, 1 tablespoon of olive oil, 1 tablespoon of finely chopped garlic, and 1 teaspoon of lemon juice. Cook the pasta until al dente and drain. Place in a bowl, add the rest of the ingredients, and mix well.

Ceasar Salad

Ingredients are 2 heads of romaine lettuce, 4 chopped cloves of garlic, 3 tablespoons of lemon juice, 2 tablespoons of olive oil, and 2 tablespoons of balsamic vinegar. Rinse the lettuce making it as dry as possible and tear or cut into bite-size pieces, then place in a bowl. Stir together the garlic, lemon juice, and vinegar, mixing well. Add the olive oil slowly, pour over the lettuce, and toss. Optional toppings to add before serving are parmesan cheese and croutons.

Egg Salad

Ingredients are 8 eggs that are boiled and peeled, 1/3 cup of yogurt, 1 tablespoon of mayonnaise, 1 tablespoon of finely shopped dill or 1 teaspoon of dried dill, salt and/or pepper to taste. The eggs need to be finely chopped so you can do this by hand or with a food processor. In a large bowl mix together the other ingredients with a fork, add the eggs, and mix gently.
fresh egg salad

Potato Salad

Ingredients are 2 pounds of new potatoes or red potatoes cut into bite sized pieces and cooked until tender, 1 medium onion – diced, ¼ cup of olive oil, 2 ½ tablespoons of lemon juice, salt and/or pepper to taste. In a small bowl, mix together the olive oil, lemon juice, salt, and pepper. Add the olive oil and mix again. Pour over the potatoes, add the onions, and fold the mixture gently to blend.