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Salads/Dressings


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Greek Salad
 
Description

True Food Kitchen exclusive! Make this only with the ripest garden tomatoes. If your cucumbers are young, you can leave the immature seeds in; otherwise scrape out the seed cavities. The vegetables should be in sizable chunks for this salad. Many varieties of feta are available: some sour, some salty, some creamy and mild. Try different kinds to find the one you like most.

Food As Medicine
The lowly cucumber may seem like the least exciting member of this culinary cast, but cukes provide flavonoids, lignans and other phytonutrients that may provide both anti-inflammatory and cardiovascular benefits. Of particular interest to researchers is a class of phytonutrients abundant in these vegetables called cucurbitacins, which may have anticancer benefits.

 
Ingredients

DRESSING

2 tablespoons dried oregano
1/4 cup red wine vinegar
1 cup extra virgin olive oil
2 large garlic cloves, mashed
Salt
Freshly ground black pepper

SALAD

2 teaspoons salt
1 medium red onion, halved and thinly sliced
3 tomatoes, cut into wedges
1 cucumber, peeled and cut into chunks
1 green bell pepper, seeded and sliced
1 red bell pepper, seeded and sliced
1/4 cup chopped basil
1/2 cup pitted and halved Kalamata olives
2 tablespoons chopped parsley
6 ounces feta, sliced
6 lemon wedges

 
Instructions

For Dressing:

1. Combine all the ingredients in a jar, shake well and let stand for 30 minutes. Leftover dressing can be stored in the refrigerator for up to 5 days.

Makes 1-1/4 cups

For Salad:

2. In a bowl combine salt with 2 cups water and add the red onion slices. Let the onions soak for 15 minutes then rinse and drain well.

3. In a large bowl toss the tomatoes, cucumbers, and peppers with the basil and enough of the dressing to coat vegetables well. Adjust the seasonings. Plate in a high mound on a large plate and garnish with olives, parsley, feta and lemon wedges and serve.

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Makes 4 to 6 servings

Nutrients Per Serving:
Calories 184.4
Fat 11.3 grams
Saturated Fat 6.7 grams
(52.8% of calories from fat)
Protein 8.3 grams
Carbohydrate 14.5 grams
Cholesterol 37.9 mgs
Fiber 4.1 grams

This recipe is courtesy of Dr. Weil's cookbook: True Food: Seasonal, Sustainable, Simple, Pure.

 

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