Heart Healthy Mediterranean Salad

Optional: Vegan, Dairy-Free

The great thing about a great salad is that you get tons of nutrients in one serving, and it’s easy to modify. I like to top this metabolic-friendly salad with grilled salmon, chicken, shrimp or steak for added protein.

Pro-Tips

Experiment with different leafy greens and veggie toppings, such as pickled onions, artichokes or pepperoncini.
Add dried cranberries or roasted beets for some added natural sweetness and nutrients.
For a nutrient-dense grain option, add cooked quinoa or farro.
Substitute the parsley for your choice of fresh or dried herbs.
For a no-dairy cheesy flavor, substitute the feta for nutritional yeast.

Ingredients

For the Salad:

Greens of your choice (baby spinach, leafy greens, romaine etc.)
Cherry or Roma tomatoes, sliced or chopped
Red or orange bell pepper - seeded and cut into thin slices or chopped
Red onion - sliced or chopped
Cucumber - sliced or chopped
Canned chickpeas, rinsed and drained
Sun-dried tomatoes - whole or chopped
Capers
Olives of choice, pitted and chopped
Pine nuts or pepitas (pumpkin seeds)
Avocado
Crumbled feta cheese (optional)
Parsley, chopped (optional)

For the Dressing:

¼ cup olive oil
3 Tbsp lemon juice
2 tsp Dijon mustard
1 garlic clove pressed
½ teaspoon oregano
¼ teaspoon salt
¼ teaspoon black pepper

Instructions

1. Whisk together well the whole grain mustard, olive oil, and vinegar to make the dressing.
2. Pour the dressing into a large salad bowl, followed by layers of bite-sized or chopped lettuce, and all other ingredients.
3. Using tongs, turn ingredients in bowl gently until thoroughly combined. Enjoy!