Traditional Greek Salad

Healthy and Simple to Make

May 25, 2009 Angela Monette

The key ingredients to making this salad are tomatoes, onions, olive oil, feta cheese and oregano. It is commonly known as horiatiki, or country salad.

The typical diet of a Greek household is rich and varied in the use of ingredients. A great deal of seafood is consumed, as well as red meats, such as beef, pork, or lamb.

Simple and Healthy Fare

Main course meals containing meat, do not usually call for the addition of many vegetables. In fact, starches such as potatoes or rice alone, tend to accompany the beef, pork or lamb. Vegetables, and legumes are often eaten as a main course meal, without the addition of a meat protein.

Fruits and nuts are often served at the end of a meal as a desert. Rich deserts, such as baklava, tend to be served on special occasions; or to guests before the serving any food or hors d’oeuvres.

Traditional Greek Salad Recipe

Ingredients

• 4 medium sized tomatoes
• 1 small cooking onion
• 3 ounces Feta cheese
• 2 teaspoons oregano
• 3-4 ounces olive oil
• ½ teaspoon salt, or to taste

Instructions

1. Slice up the tomatoes into wedges, and place in a salad bowl.
2. Peel and slice the onion, and add. Sprinkle in the salt and oregano. If the oregano is in larger pieces, crush it up a little more beforehand, as it will help to release the volatile oils.
3. Add in the feta cheese, which can be crumbled by hand or with a fork.
4. Drizzle in the olive oil.
5. Mash up the tomatoes slightly, and toss the ingredients gently.
6. Serve with Italian bread. This salad will serve up to 6 people.

Some Notes

Olives are the first ingredients that can be added to this dish, and which help to boost the flavor of the salad. Do not add olives that have been preserved in brine, as the taste will compete too much with the tomatoes. Sliced cucumber, or sweet peppers will also add a wonderful and flavor and texture.

The right amount of salt is key to the success of the dish. This may be why Feta cheese seems to marry so well, with the tomato.

Greek meals are traditionally eaten at room temperature, and this dish is no exeception. The flavor of the tomato will be more fully enjoyed if it is not so cold. Also, the use of field grown tomatoes are a must, as Hot House tomatoes do not have sufficient flavor to hold their own. Organic tomatoes would be the best choice as these would contain an even higher amount of lycopene than regular tomatoes.

The salad will taste even better when the ingredients are allowed to marinate for an hour or two. However, it will not keep overnight. Do not forget to dip some bread into the oil and juice. It is a wonderful taste experience.

Health Benefits to Tomatoes and Olive Oil

Most people are, by now, aware of the health benefits of tomatoes, and olive oil. Olive oil is rich in Essential Fatty Acids which help to protect against prostate cancer and heart disease.

Tomatoes are rich in lycopene, which is also good in protecting the body against prostate cancer. Also, the combination of tomatoes and olive oil make the lycopene more bioavailable in protecting against prostate cancer, and also breast and intestinal cancer.

The copyright of the article Traditional Greek Salad in Mediterranean Cuisine is owned by Angela Monette. Permission to republish Traditional Greek Salad in print or online must be granted by the author in writing.

Horiatiki, or Traditional Greek country salad

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