This is not just a salad — it’s a refreshing escape to the sun-drenched Mediterranean, where food is simple, vibrant, and deeply nourishing. Greek Salad with Feta and Olives brings together the crisp freshness of cucumbers, the juiciness of ripe tomatoes, the salty depth of olives, and the creamy, tangy touch of feta cheese — all tied together by a generous drizzle of heart-healthy extra virgin olive oil.
Perfect for those who feel emotionally drained or disconnected from food, this dish awakens the senses without overwhelming. The crunch, the color, the lightness — every element reminds you of the beauty of simplicity. It’s a meal that’s cooling, hydrating, and antioxidant-rich, ideal for a midday reset or a light dinner when the body craves something clean and healing.
It’s quick to prepare, requires no cooking, and is a gentle act of self-kindness — especially on the days when energy is low but you still want to care for your body.
🕒 Total Time: 10 minutes
🍽️ Servings: 1
🔥 Calories per serving: ~320 kcal
🛒 Ingredients
- 1 medium ripe tomato, cut into wedges
- 1/2 cucumber, sliced or diced
- 1/4 small red onion, thinly sliced
- 5–6 Kalamata olives (pitted, optional)
- 40g (about 1.5 oz) feta cheese, crumbled or in chunks
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
- Optional: a few fresh basil or mint leaves for aroma
🍳 Instructions
1. Prepare the Vegetables:
- Rinse and slice the tomato, cucumber, and onion. Pat dry if needed for a crisper bite.
2. Assemble the Salad:
- In a bowl or shallow plate, layer the tomatoes, cucumbers, red onion, and olives.
- Top with chunks or crumbles of feta cheese.
3. Dress and Season:
- Drizzle with olive oil.
- Sprinkle with dried oregano, a pinch of salt, and a touch of black pepper.
- Garnish with fresh herbs if using. Serve immediately.
💡 Tips for Mood & Nutrition
- Tomatoes and red onions are rich in antioxidants like lycopene and quercetin, which help fight oxidative stress linked to depression.
- Olive oil provides healthy monounsaturated fats and polyphenols that support brain health and reduce inflammation.
- Feta cheese, made from sheep or goat milk, offers protein, calcium, and a bit of natural saltiness that can stimulate the appetite.
- Eat slowly, mindfully, and pair with a glass of water infused with lemon or mint for an even more uplifting experience.
🎯 Note:
This salad is ideal for emotional reset meals — when you want something light but full of life. The Mediterranean diet is proven to support mental health, and this dish is a perfect, 10-minute step toward that healing journey.
