The Greek Salad And Its Benefits

The Greek salad is a complete and refreshing dish perfect for all seasons. Here are some tips to prepare it.
The Greek salad and its benefits

The Greek salad is a salad that is prepared with typical ingredients of this country. The original salad is made with tomato, cucumber, pepper and red onion. All with salt, black pepper and oregano and seasoned with olive oil.

To all this are added pieces of feta cheese, capers and kalamata olives. Lettuce, despite what many think, is rarely found in Greek salads.

There is a Greek lettuce salad option that is very different which is made with lettuce, spring onions and fresh dill, all dressed with olive oil and vinegar or lemon juice.

Options for preparing the Greek salad

How to make Greek salad


  • tomato
  • cucumber
  • onion
  • pepper
  • feta cheese
  • black olives (Kalamata)
  • Origan
  • oil
  • capers
  • salt


As with any other salad, the preparation is very simple. We add the ingredients in a container: a tomato cut into cubes, half a sliced ​​cucumber to which we will have left some skin, half an onion peeled and cut into pieces, black olives, pepper, capers, sliced ​​feta and a little oregano.

We then dress this Greek salad with black pepper, oil and salt to taste. The Greek salad is a very complete and perfect recipe both for summer days, thanks to its moisturizing benefits, and for any other season. Plus, it’s a low calorie recipe, since all the ingredients are low in fat.

Feta cheese

Feta cheese is a traditional Greek product that is made from a blend of goat’s milk and sheep’s milk. It has an exceptional flavor, a natural white color that is not the result of any bleaching process and is low in fat.

Feta cheese is kept in wooden or aluminum containers during its maturation process. The ripening process consists of two stages, First, it is kept for 15 days under controlled temperature and humidity conditions. It is then stored in the refrigerator, at a controlled temperature, for 30 days. Furthermore, the use of preservatives is not allowed in the production of feta cheese.

Feta cheese

Kalamata olive

The name of this Greek olive variety comes from the homonymous region, where its cultivation is most widespread.

This type of olive is characterized by its pulp, by the contrast of its sweet and salty flavor and by its almond shape. Another feature that differentiates this type of olive from others is its color. When this olive is harvested, it is purple, however, it adopts different shades based on the packaging process that is applied: in brine, in oil or in wine vinegar.

The intense flavor of this variety of olives makes it an ideal appetizer, but it  is also used in a wide variety of dishes, mainly in salads, pasta or rice,  adding flavor and warmth to these recipes.

To the wide gastronomic virtues of the Kalamata olive we must add the benefits that olives have in themselves on the body, since they help regulate the cholesterol levels of our body, help to raise the amount of vitamin E and are a rich source of calcium. and other minerals that have health benefits.

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