The Galley

Greek Salad

A Mediterranean diet is considered by some to be the healthiest on the planet.  Studies have shown that it can reduce the risk of heart disease and cancer!  This is because it includes a lot of healthy omega-3 fatty acids, such as fish, nuts, olives and olive oil.  It is also high in fresh fruits and vegetables, including super nutritious leafy greens.  There are many countries that make up the Mediterranean, including Turkey, Egypt, Italy, Spain, Greece, and any other country that borders the Mediterranean Sea.  Here in Canada, there is a deep appreciation for Greek-inspired dishes.  This is obvious in the abundance of Greek restaurants that line our streets.  There is no need to wait until your next restaurant visit to enjoy a delicious Greek-inspired meal.  The following recipes can all be made right in the comfort of your own kitchen!


1/4 cup olive oil

2 – 3 tbsp freshly squeezed lemon juice

3 tbsp dried oregano

1 clove garlic, finely minced

3 cups romaine lettuce, torn into bite-size pieces

4 tomatoes cut into wedges

1 cucumber, cut into wedges

1 red onion, thinly sliced into rings

1/2 cup feta cheese, coarsely crumbled

10 kalamata olives


Mix all ingredients in a bowl and whisk.  Set aside.

In a large bowl, add the lettuce, tomatoes cucumber and onion.  Drizzle the dressing over the top and toss gently.  Sprinkle with feta cheese, add the olives and serve.

Serves 4

Karen Stoyles, RHN

Karen is a Registered Holistic Nutritionist, military wife and mom.  Since becoming a mother, she has dedicated herself to teaching and supporting other women on prenatal nutrition.  You may visit her website at for more recipes and information on her services.

**This recipe was originally published in our Summer 2014 issue**

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