Mighty Mediterranean Salad & Greek Dressing

Who doesn’t love a good Greek salad? The tangy and spicy flavours of lemon, garlic and oregano mixed with the juicy, crunchiness of fresh greens, cukes, onions with a hit of salty, olive goodness…I bet you’re salivating already!

Actually, truth be told, I still don’t love crunching into a big chunk of raw onion (remnants of my childhood pickiness, I guess). So, with my particular taste sensitivities in mind, I came up with this variation on a traditional Greek salad, which replaces red onion for more delicate and mild green onion in tandem with onion sprouts to give it all that onion-y flavour without the pungent crunch of the mature raw root.

I’ve got mad love for onion sprouts, which are more delicate and spicier than other sprouts…consider them the world’s tiniest scallions. They’re sprouted from black onion seeds and because the sprouting process unlocks the powerful nutrients stored in seeds, there are lots of bioavailable nutrients to be had from incorporating sprouts into the diet. Besides being rich in minerals and high in vitamins, onion sprouts are also 20% protein! Snap!

kim-deon-med---Mediterranean-Salad-2

Speaking of protein, I’ve decided to forgo the traditional feta cheese that typically comes on a salad of this nature and replace it with my fave: hummus! I just slathered a big gob of it on top of this layered presentation, but it still works when you mix all the ingredients together at once because it forms a nick, creamy consistency. And, on top of protein, you’ll be getting a good dose of calcium, magnesium and omega 3 fatty acids. See, I’m always looking out for you.

OK, OK, I’ve made a bunch of replacements from a traditional Greek salad, which is why I’m calling it my Mighty Mediterranean Salad instead. The base here is baby spinach and lots of fresh basil which are both LOADED with nutrients like vitamin K, A, calcium, potassium and magnesium to name a few. There’s even protein and iron in these lovely leafies and they are powerfully anti-inflammatory. Plus, they just taste amazing.

Cucumbers are especially hydrating and add a nice crunch and I’ve rounded that our with some roasted red peppers, black olives and toasted pine nuts for the win!

Of course it’s the Greek-style dressing that really brings this all together and I’ve got a killer recipe for that classic vinaigrette that you know and love, which includes all my own healthy twists. It’s super simple to make and doesn’t miss any of the real food ingredients that make a good Greek dressing shine like: lemon, garlic, oregano and good quality olive oil. Have a look at the recipe below!

Besides looking beautiful, this salad is super anti-inflammatory and alkalinizing: the perfect antidote to our typically acidic, Western diets. And, I encourage you to brag that to all your friends when you bring this to your next potluck. Just wait till you get there to add the hummus and dressing so the leaves don’t wilt.

 

kim-deon-med-Mediterranean-Salad-9kim-deon-med-Mediterranean-Salad-8

 

Greek Dressing
 
Use organic ingredients when possible
Serves: 1.5 cups
Ingredients
  • ¾ c olive oil
  • ¼ c apple cider vinegar
  • 2-3 cloves garlic crushed or squeezed through press
  • 2 heaping tbsp dried oregano
  • ½ c fresh lemon juice (or juice of 2 lemons)
  • 1 tbsp grated lemon zest
  • ¼ tsp sea salt + pepper
Instructions
  1. Add all ingredients to small jar and shake vigorously until well combined.
  2. Store in airtight container in fridge and take out of fridge about 10 mints before you plan to use it again to give the oil time to soften. Shake well to combine again.
kim-deon-med-Mediterranean-Salad-6
Mediterranean Salad Base
 
Use organic ingredients when possible
Serves: 4-6
Ingredients
  • 1 box or 5 oz. of baby spinach, thinly sliced
  • 1 c tightly packed fresh basil, thinly sliced
  • 2 c sliced cucumber
  • 1 c thinly sliced roasted red pepper (approx. 3 roasted peppers)
  • ½ cup hummus (either homemade or store-bought)
  • ⅓ c kalamata or any black/purple olives, sliced
  • 3 green onions, sliced
  • ¼ c toasted pinenuts
  • 1 c onion sprouts
Instructions
  1. Heat small pan/skillet on med/low heat and toast pine nuts, stirring frequently until lightly browned (about 3-5 minutes). Set aside.
  2. Lay base of spinach and basil and top with, cucumbers, hummus, roasted red peppers, olives, green onions, and finally onion sprouts and pine nuts.
  3. Drizzle with Greek Dressing.
  4. --or--
  5. Just mix all ingredients (except pine nuts and onion sprouts) in a big bowl with desired amount of Greek dressing. Top with nuts and sprouts and serve.
If you want, you could add some goat feta cheese to this or combine it with brown rice or quinoa for a more substantial meal. Here’s another winning suggestion: try it lightly tossed together with some gluten-free pasta while still warm which will wilt the greens a bit and taste really delicious. The possibilities are endless as always.

kim-deon-med-Mediterranean-Salad-5

Can’t wait to see if you make it! Snap a pic and tag me on Instagram @kimdeoncom so I can see or hit me in the comment section below and tell me how it went and what new superfoods you decided to add to this to make it unique to your own taste buds.

 

Can’t wait!

KD

1 Comment

  • Karen Clement says:

    Love the look of this salad, I love to have the humous alongside my salad and dip the fork into it, and yes I use the feta cheese as well, it really is a whole meal in a bowl. Mediterranean cooking is so super tasty and healthy.

Leave a Reply

Your email address will not be published. Required fields are marked *