Authentic Greek Salad Recipe

There is something wonderfully satisfying about a traditional Greek salad. Fresh, colourful and full of Mediterranean flavour, it’s the kind of recipe that proves healthy eating doesn’t need to be complicated.

This authentic Greek salad is one of my favourite summer recipes because it brings together simple, nourishing ingredients in the most delicious way. Juicy tomatoes, crisp cucumber, sweet red onion, creamy feta, Kalamata olives and extra virgin olive oil create a naturally balanced combination of flavours, textures and nutrients.

I was reminded just how good this salad is recently when I made a large bowl for lunch. Within minutes, it had disappeared! It was refreshing, satisfying and exactly the kind of meal I enjoy during warmer months when I want something nutritious without spending lots of time in the kitchen.

Traditional Greek salad, known in Greece as Horiatiki or Greek Village Salad, celebrates the beauty of seasonal, minimally processed ingredients. There are no complicated dressings, no unnecessary additions and no need to cover the natural flavours of the vegetables. Instead, each ingredient has a purpose and contributes something unique.

Unlike many versions found outside Greece, an authentic Greek salad does not contain lettuce or sweetened bottled dressings. The focus is on ripe tomatoes, crunchy vegetables, good-quality olive oil and a generous piece of feta cheese. The result is a beautifully simple dish that has been enjoyed for generations.

For busy women over 40, recipes like this can make healthy eating feel much more achievable. It takes around 15 minutes to prepare, requires no cooking and works beautifully as a light lunch, a colourful side dish or part of a Mediterranean-inspired evening meal.

The combination of fibre-rich vegetables, healthy fats from extra virgin olive oil and protein from feta cheese makes this salad both nourishing and satisfying. It’s also naturally gluten-free, vegetarian and made entirely from whole-food ingredients.

Whether you’re following a Mediterranean-style eating pattern, looking for easy healthy recipes, or simply trying to include more vegetables in your daily routine, this authentic Greek salad is a recipe worth returning to throughout the year.

Why You’ll Love This Authentic Greek Salad

There are many Greek salad recipes available, but the traditional version remains a favourite for a reason. Its appeal comes from simplicity. Every ingredient brings something valuable, and together they create a meal that feels fresh, satisfying and naturally balanced.

You’ll love this recipe because it is:

• Ready in just 15 minutes
• Naturally gluten-free
• Vegetarian-friendly
• Made with simple whole-food ingredients
• Free from artificial additives and ultra-processed ingredients
• Rich in fibre and healthy fats
• Naturally low in added carbohydrates
• Easy to prepare ahead for busy days
• Perfect for summer lunches and light evening meals
• Easy to adapt into a higher-protein meal
• Inspired by the Mediterranean approach to eating

Most importantly, this recipe is a reminder that nourishing food doesn’t have to involve complicated ingredients or hours of preparation.

Often, the simplest meals made with good-quality ingredients are the ones we enjoy making and eating most consistently.

What Makes an Authentic Greek Salad?

A traditional Greek salad is a celebration of fresh Mediterranean produce. In Greece, it is often enjoyed during the warmer months when tomatoes, cucumbers and peppers are at their best.

The Greek name Horiatiki translates as “village salad”, reflecting its rustic origins and simple preparation. Unlike many modern salad recipes, it isn’t built around a long list of ingredients. Instead, it focuses on a few carefully chosen foods prepared in a way that allows their natural flavours to shine.

A traditional Greek salad typically includes:

• Ripe tomatoes
• Cucumber
• Green pepper
• Red onion
• Kalamata olives
• A generous piece of feta cheese
• Dried oregano
• Extra virgin olive oil

Some regional variations include a small amount of red wine vinegar, while others rely entirely on the flavour of the olive oil, vegetables and feta.

One common misconception is that Greek salad should contain lettuce. Although lettuce can work well in other Mediterranean-style salads, it is not traditionally included in a Greek village salad. Leaving it out allows the tomatoes, cucumber and peppers to remain the focus while creating a more substantial texture.

Because this recipe uses only a handful of ingredients, quality really matters. Choosing ripe tomatoes, authentic feta and a good extra virgin olive oil will make a noticeable difference to both flavour and nutritional value.contains so few components, each one contributes significantly to the overall flavour and nutritional value.

The Nutritional Benefits of Greek Salad

Although Greek salad is wonderfully simple, it provides a valuable combination of nutrients that can support a balanced and healthy eating pattern.

Rich in Colourful Vegetables

The foundation of this salad is a variety of colourful vegetables, including tomatoes, cucumber, green pepper and red onion.

These ingredients provide:

• Dietary fibre
• Vitamin C
• Potassium
• Folate
• Plant compounds naturally found in colourful fruits and vegetables

Including a variety of vegetables regularly is one of the simplest ways to support overall wellbeing and create a more nutrient-rich diet.

For many women, especially those balancing work, family and busy schedules, increasing vegetable intake can be a practical and achievable goal. A recipe like this makes it easier because the vegetables are the main attraction rather than something added on the side.

A natural source of healthy fats

Extra virgin olive oil is one of the defining ingredients of Mediterranean cuisine and an important part of this recipe.

Unlike refined oils, extra virgin olive oil contains naturally occurring plant compounds, including polyphenols, alongside predominantly monounsaturated fats.

Healthy fats play several important roles within a balanced diet. They help meals feel more satisfying, support the absorption of fat-soluble vitamins and contribute to the enjoyment of food.

The Mediterranean dietary pattern, which traditionally includes olive oil, vegetables, legumes, fish, nuts and minimally processed foods, has been widely researched for its association with long-term health and wellbeing.

Provides satisfying protein

Feta cheese adds protein, calcium and other minerals to the salad.

While Greek salad is not a high-protein meal on its own, including feta helps make it more satisfying compared with a salad made only from vegetables.

For those who need a higher protein intake, particularly as part of healthy ageing and maintaining muscle strength, this recipe can easily be served alongside additional protein sources such as:

• Grilled chicken
• Salmon
• Sardines
• Eggs
• Lentils
• Chickpeas

The key is that you don’t need to change the traditional salad itself. Simply pair it with a nourishing protein source that suits your preferences.

Naturally high in fibre

The vegetables in Greek salad provide dietary fibre, which plays an important role in digestive health.

Fibre also helps support the diverse community of microorganisms living within the gut, often referred to as the gut microbiome.

Simple habits such as regularly including vegetables, legumes, nuts, seeds and whole-food ingredients can help create a more fibre-rich eating pattern.

This is one reason Mediterranean-style meals can be so practical. They naturally encourage a variety of plant foods without requiring complicated rules.

Free from ultra-processed ingredients

Many ready-made salads and bottled dressings contain ingredients that aren’t necessary for creating a delicious meal, including added sugars, refined oils, preservatives and stabilisers.

Making your own Greek salad at home gives you complete control over what goes into your meal.

With fresh vegetables, authentic feta, olives, herbs and good-quality olive oil, you already have everything needed to create a flavourful and nourishing dish.

Why This Greek Salad Is Especially Helpful for Women Over 40

As we move through our 40s and beyond, our nutritional needs and priorities can naturally change.

Many women experience shifts during perimenopause and menopause that may influence appetite, energy levels, body composition and how they feel day to day. At the same time, life often becomes increasingly demanding, with careers, family responsibilities and busy schedules competing for attention.

This is why simple, realistic recipes can be so valuable.

An authentic Greek salad provides a satisfying combination of vegetables, healthy fats and protein while requiring very little preparation time. It’s the type of meal that can fit into real life — even on busy weekdays.

The fibre from the vegetables and the protein from the feta help create a meal that feels satisfying, while the healthy fats from olive oil add flavour and staying power.

Because it is based around minimally processed ingredients and contains no refined sugars, it can also support a more consistent approach to healthy eating.

Rather than focusing on restrictive diets or short-term changes, many women benefit from building sustainable habits that support energy, strength and wellbeing over time.

A balanced meal enjoyed regularly will always be more valuable than chasing perfection.

Ingredients

Serves: 4

Preparation time: 15 minutes

Cooking time: None

You’ll need

• 4 large ripe tomatoes, cut into generous wedges
• 1 large cucumber, sliced into thick half-moons
• 1 green pepper, deseeded and sliced
• 1 small red onion, finely sliced
• 180g authentic feta cheese, served as one block or cut into large pieces
• 80g Kalamata olives (stones removed if preferred)
• 4 tablespoons extra virgin olive oil
• 1 teaspoon dried oregano
• Freshly ground black pepper
• Optional: 1 tablespoon red wine vinegar

Ingredient Spotlight: Choosing the Best Ingredients

One of the reasons traditional Greek salad is so enjoyable is that every ingredient has an important role. When a recipe contains only a few components, choosing good-quality ingredients can make a noticeable difference to both flavour and nutrition.

Mediterranean cooking has always focused on simplicity — using seasonal produce, quality fats and carefully prepared ingredients rather than relying on complicated sauces or unnecessary additions.

Here are some tips to help you create the best Greek salad possible.

Tomatoes

Tomatoes are the heart of this recipe, so choosing ripe and flavourful ones will have the biggest impact on the final result.

Look for tomatoes that are:

• Firm but ripe
• Deeply coloured
• Naturally fragrant
• Full of flavour rather than watery

Vine-ripened tomatoes, heritage varieties and good-quality plum tomatoes are excellent choices. During the British summer, locally grown tomatoes often have a wonderful flavour.

Tomatoes provide natural sweetness, moisture and freshness, creating the juicy base that makes Greek salad so distinctive.

A small tip: avoid storing fresh tomatoes in the fridge if possible. Cold temperatures can reduce their flavour and affect their texture. Keep them at room temperature until they are ready to use.

Cucumber

Cucumber adds the refreshing crunch that balances the softness of ripe tomatoes and creamy feta.

Traditional Mediterranean cucumbers are often smaller and slightly firmer than some varieties commonly found in UK supermarkets, but a standard cucumber works very well.

Cucumber contributes:

• Hydration
• Fibre
• A light, refreshing texture

For the best texture, slice cucumber into thick pieces rather than thin slices. This helps it hold its shape and prevents the salad becoming watery.

Green Pepper

Green pepper provides a fresh, slightly bitter flavour that complements the sweetness of the tomatoes.

Although it may seem like a small addition, it adds an important layer of flavour and gives the salad its characteristic Mediterranean feel.

If you prefer a slightly sweeter taste, you can use a yellow pepper instead, although green pepper is the traditional choice.

Red Onion

Thinly sliced red onion adds gentle sharpness and depth.

Raw onion can sometimes feel overpowering, especially if you prefer milder flavours. A simple trick is to soak the sliced onion in cold water for around 10 minutes before draining well.

This softens the intensity while keeping the satisfying crunch.

Kalamata Olives

Kalamata olives bring a rich, savoury flavour that balances the freshness of the vegetables.

Traditionally associated with Greek cuisine, these olives provide:

• A naturally salty flavour
• Monounsaturated fats
• A distinctive Mediterranean character

When choosing olives, look for options with a simple ingredient list where possible. Traditionally prepared olives stored in brine are often a good choice.

Feta Cheese

Feta is one of the defining ingredients of an authentic Greek salad.

For the most traditional flavour and texture, choose authentic Greek feta made from sheep’s milk or a blend of sheep’s and goat’s milk.

Good-quality feta should have:

• A creamy yet crumbly texture
• A slightly tangy flavour
• A naturally salty taste

Traditionally, feta is served as a generous slice or large pieces rather than finely crumbled throughout the salad.

This keeps the cheese as a distinct part of the meal and creates a more authentic presentation.

Extra Virgin Olive Oil

Extra virgin olive oil is not simply a dressing in this recipe — it is one of the main ingredients.

A good-quality olive oil brings the entire salad together by adding richness, flavour and a smooth texture.

When choosing olive oil, look for:

• Extra virgin olive oil rather than refined olive oil
• A fresh, fruity aroma
• A slightly peppery finish
• Dark glass packaging or tins to protect it from light

Good olive oil can transform simple ingredients into something genuinely special.

Easy Ingredient Substitutions

While this recipe follows the traditional Greek approach, a few simple adjustments can be made depending on availability, dietary needs or personal preference.

Green pepper

Replace with yellow pepper if you prefer a sweeter flavour.

Red onion

Use shallots for a gentler onion flavour.

Fresh oregano

If you have fresh oregano available, it can add a lovely aromatic quality. Dried oregano remains the traditional choice for Greek salad.

Dairy-free option

For a dairy-free version, you can use a plant-based feta alternative. Choose carefully and check the ingredient list, as some alternatives contain unnecessary additives.

Lemon juice

A squeeze of fresh lemon can add brightness, especially during warmer months. However, many traditional Greek salads rely on olive oil and the natural juices from the vegetables rather than lemon or vinegar.

Making it a complete meal

If you would like to increase the protein content, serve the salad alongside:

• Grilled chicken
• Salmon
• Sardines
• Chickpeas
• Lentils
• Butter beans

Keeping the traditional salad intact while adding a protein source alongside is often the best way to preserve the authentic flavours.

How to Make an Authentic Greek Salad

One of the reasons Greek salad has remained popular for generations is its simplicity.

There are no complicated techniques, lengthy cooking times or elaborate dressings. The focus is simply on preparing fresh ingredients with care and allowing their natural flavours to shine.

The key is to avoid overhandling the vegetables and to assemble the salad just before serving whenever possible.

Step 1: Prepare the Vegetables

Wash and dry all the vegetables thoroughly.

Cut the tomatoes into large wedges rather than small cubes. A traditional Greek salad has a rustic appearance, and larger pieces help the tomatoes retain their texture and natural juices.

Slice the cucumber into thick half-moons.

If your cucumber has a particularly thick or waxy skin, you can peel it partially or completely, although this is optional.

Remove the seeds from the green pepper and slice it into thin strips.

Peel and finely slice the red onion.

If you find raw onion too strong, place the slices in a bowl of cold water for around 10 minutes, then drain thoroughly before adding them to the salad.

Step 2: Assemble the Salad

Place the tomatoes, cucumber, green pepper and red onion into a large serving bowl.

Add the Kalamata olives and gently combine the ingredients.

Use clean hands or two large spoons to lightly toss everything together.

Try not to overmix the salad. Ripe tomatoes are delicate, and excessive stirring can cause them to break down and release too much liquid.

Step 3: Add the Feta

Traditionally, feta is placed on top of the salad as a whole piece or in large chunks.

This creates the classic Greek presentation and allows everyone to enjoy the creamy texture of the feta alongside the vegetables.

It also prevents the cheese from disappearing into the salad.

Step 4: Dress the Salad

Drizzle the extra virgin olive oil generously over the vegetables and feta.

Sprinkle with dried oregano and add freshly ground black pepper.

If you enjoy a little acidity, add a small splash of red wine vinegar.

However, this is optional. Many traditional versions rely entirely on the flavour of the olive oil, tomatoes and vegetables.

Serve immediately while the ingredients are fresh and crisp.

My Nutrition Tip

One of the simplest ways to improve the quality of your meals is to focus on better ingredients rather than adding more ingredients.

This Greek salad is a perfect example.

Fresh vegetables, authentic feta and extra virgin olive oil create a meal full of flavour, colour and nourishment without needing processed sauces or complicated recipes.

Healthy eating doesn’t have to mean creating elaborate meals every day. Often, the most sustainable approach is learning a few simple recipes that you genuinely enjoy and can prepare regularly.

Small, consistent choices made over time can have a meaningful impact on your overall wellbeing.

Expert Tips for the Best Greek Salad

Although this recipe is simple, a few small details can elevate the final result.

Use the Best Tomatoes You Can Find

Tomatoes are the foundation of the salad, so flavour matters.

During tomato season, choose ripe varieties with plenty of natural sweetness.

If tomatoes are out of season, cherry tomatoes can sometimes provide better flavour than larger supermarket tomatoes.

Keep Tomatoes at Room Temperature

Avoid storing tomatoes in the fridge before preparing your salad.

Cold temperatures can affect their texture and reduce their natural flavour.

Store them somewhere cool and away from direct sunlight instead.

Invest in Good Olive Oil

Because olive oil is such an important part of this recipe, quality really does matter.

A fresh extra virgin olive oil can bring a peppery, fruity flavour that enhances every ingredient.

Think of it as part of the recipe rather than simply a finishing touch.

Keep the Ingredients Chunky

Large pieces are characteristic of authentic Greek salad.

They also help preserve the texture of the vegetables and allow their natural juices to develop without turning the salad watery.

Add Dressing Just Before Serving

For the freshest result, dress the salad shortly before eating.

This helps the cucumber and tomatoes maintain their texture.

If preparing ingredients ahead of time, keep the vegetables, feta, olives and dressing separate until you are ready to serve.

Common Mistakes to Avoid when making Grek Salad

Although Greek salad is one of the simplest recipes to prepare, a few small mistakes can affect the flavour, texture and overall experience.

The beauty of this dish comes from allowing good-quality ingredients to shine, so keeping the preparation simple is often the best approach.

Using Watery, Flavourless Tomatoes

Because tomatoes are the foundation of this salad, poor-quality tomatoes can make a noticeable difference.

Out-of-season tomatoes can sometimes lack sweetness and contain more water than flavour.

Whenever possible, choose ripe, seasonal tomatoes. Vine-ripened, heritage or locally grown varieties are excellent choices when available.

If tomatoes are not at their best, cherry tomatoes can be a useful alternative as they often retain more flavour throughout the year.

Crumbling the Feta Too Finely

It can be tempting to crumble feta throughout the salad, but this isn’t how traditional Greek salad is usually prepared.

A generous slice or larger pieces of feta create a much more authentic texture and allow the cheese to remain a distinct part of the meal.

The creamy, salty feta combined with juicy tomatoes and olive oil is one of the reasons this salad is so satisfying.

Using Bottled Salad Dressings

A ready-made dressing might seem convenient, but it is unnecessary for this recipe.

Many commercial dressings contain ingredients such as:

• Added sugars
• Refined oils
• Stabilising agents
• Preservatives
• Artificial flavourings

Traditional Greek salad gets all the flavour it needs from:

• Extra virgin olive oil
• Dried oregano
• Fresh vegetables
• Feta cheese
• Kalamata olives

Simple ingredients are often the most delicious.

Overmixing the Salad

Greek salad is meant to look rustic and natural.

Overmixing can bruise the tomatoes, soften the cucumber and cause excess liquid to collect at the bottom of the bowl.

A gentle toss is all that is needed.

Preparing It Too Far in Advance

Greek salad is best enjoyed freshly prepared.

While some ingredients can be chopped ahead of time, assembling the complete salad too early can cause the vegetables to lose their crisp texture.

For the best result:

Add olive oil and seasoning just before serving

Prepare the vegetables in advance if needed

Store ingredients separately

Delicious Variations of Greek Salad

The traditional version of Greek salad is beautifully balanced as it is, but there are some simple ways to adapt it while still keeping the Mediterranean feel of the dish.

The key is to enhance the recipe without losing the simplicity that makes it special.

Add Fresh Herbs

Dried oregano is the traditional herb used in Greek salad, but fresh herbs can add another layer of flavour.

Try adding:

• Fresh parsley
• Mint
• A small amount of fresh oregano

These work particularly well during the warmer months when herbs are abundant.

Include Capers

Capers are not found in every traditional Greek salad, but they can add a delicious salty, tangy flavour.

They pair beautifully with:

• Kalamata olives
• Feta cheese
• Extra virgin olive oil

If using capers, you may find you need less additional seasoning because they naturally bring plenty of flavour.

Add Fresh Lemon

A squeeze of fresh lemon juice can create a brighter, lighter flavour.

Although many traditional Greek salads rely only on olive oil and the natural juices from the vegetables, lemon can be a lovely addition if you enjoy a little extra freshness.

Include Avocado

Avocado is not traditionally part of Greek salad, but it can work well if you are looking to create a more filling meal.

It adds:

• Creaminess
• Additional fibre
• Healthy monounsaturated fats

If adding avocado, choose one that is ripe but still firm and gently fold it through just before serving.

How to Turn Greek Salad into a Higher-Protein Meal

One of the most common questions women ask is how to increase protein intake One question I often hear from women over 40 is how to increase protein intake without relying on heavily processed protein products.

The answer is often simpler than many people realise.

Rather than changing the Greek salad itself, consider serving it alongside a nourishing source of protein.

Some excellent options include:

• Grilled chicken breast
• Grilled salmon
• Sardines
• Grilled prawns
• Boiled eggs
• Roasted chickpeas
• Lentils
• Butter beans

This approach allows you to enjoy the authentic flavours of the salad while creating a more substantial meal.

Protein becomes increasingly important as we age because it supports the maintenance of muscle mass, especially when combined with regular resistance training and an active lifestyle.

For many women, including a good source of protein at each meal is a practical habit that supports healthy ageing and overall strength.

What to Serve with Greek Salad

Greek salad is incredibly versatile and works beautifully alongside many Mediterranean-inspired dishes.

Here are some ideas:

• Grilled chicken skewers
• Baked salmon with herbs
• Homemade hummus
• Lentil patties
• Roasted Mediterranean vegetables
• Homemade falafel
• Grilled halloumi
• A bowl of homemade vegetable soup

For a simple summer lunch, it can also be enjoyed with:

• A handful of nuts
• A boiled egg
• Leftover roasted vegetables
• A serving of beans or lentils

If you are following a gluten-free diet, remember to check that any accompanying breads, wraps or grains are certified gluten-free.

Meal Prep and Storage

Greek salad is best enjoyed fresh, but with a little planning it can still work well for busy lifestyles.

Preparing Ahead

To save time during the week, you can prepare the ingredients in advance.

Wash and chop the vegetables, then store them separately in airtight containers.

Keep:

• Feta cheese
• Olives
• Olive oil
• Seasoning

separate until you are ready to assemble the salad.

This prevents the vegetables becoming soft and allows the salad to taste freshly prepared.

Refrigeration

Once assembled, leftover Greek salad can be stored in an airtight container in the fridge for up to 24 hours.

The vegetables will soften slightly and release some liquid, but it can still make an enjoyable next-day lunch.

Before eating, allow it to come closer to room temperature if possible, as this helps the flavours become more noticeable.

Freezing

Greek salad is not suitable for freezing.

The high water content of ingredients such as tomatoes and cucumber means they lose their texture once thawed.

This is a recipe best enjoyed fresh.

Estimated Nutritional Information

Per serving (based on 4 servings):

• Calories: Approximately 285 kcal
• Protein: 9g
• Carbohydrates: 8g
• Fibre: 3g
• Total fat: 24g
• Saturated fat: 7g
• Monounsaturated fat: 13g
• Naturally occurring sugars: 6g
• Calcium: Approximately 240mg
• Vitamin C: High
• Potassium: Moderate

Nutrition values are estimates and will vary depending on ingredient brands, portion sizes and preparation methods.

A Simple Lifestyle Habit That Makes a Difference

Healthy eating is one important part of supporting your wellbeing, but it works best as part of a bigger picture.

Enjoying nourishing meals like this Greek salad alongside regular movement, quality sleep and effective stress management can help create habits that support your health over time.

Movement does not need to mean spending hours in the gym. For many women, simple activities such as:

• Brisk walking
• Gardening
• Yoga
• Pilates
• Strength training two or three times per week

can all contribute to maintaining energy, mobility and muscle health.

The goal is not perfection.

It is about creating realistic habits that fit into your life and support how you want to feel.

A colourful, balanced meal prepared with care is a small but meaningful step towards a healthier lifestyle.

Choosing the Best Ingredients for an Authentic Greek Salad

When a recipe contains only a few ingredients, the quality of those ingredients becomes even more important.

Traditional Mediterranean cooking has always focused on seasonal foods, simple preparation and making the most of naturally flavourful ingredients.

Here are some additional tips to help you create a Greek salad that is both authentic and delicious.

Choose Ripe Tomatoes

Tomatoes are the foundation of this salad, so look for the ripest and most flavourful Tomatoes are the star of this recipe, so look for the best-quality options available.

Good choices include:

• Vine-ripened tomatoes
• Heritage tomatoes
• Plum tomatoes
• Cherry tomatoes when larger tomatoes are out of season

A good tomato should smell fragrant and feel firm but ripe.

The sweetness and juiciness of the tomatoes provide much of the flavour in the finished salad.

Select Authentic Feta Cheese

Traditional Greek feta is protected under a Protected Designation of Origin (PDO) status, Traditional Greek feta has Protected Designation of Origin (PDO) status, meaning authentic feta must follow specific production methods and originate from designated regions of Greece.

It is traditionally made using sheep’s milk or a combination of sheep’s and goat’s milk.

When choosing feta, look for:

• Greek feta where possible
• A short ingredient list
• Cheese stored in brine
• Minimal unnecessary additives

Because feta is naturally salty, there is usually no need to add extra salt to the recipe.

Use High-Quality Extra Virgin Olive Oil

Extra virgin olive oil is one of the foundations of Mediterranean cooking.

A good olive oil should have:

• A fresh aroma
• A fruity flavour
• A slightly peppery finish

For the best quality:

• Choose extra virgin olive oil rather than refined olive oil
• Look for dark glass bottles or tins
• Store it away from heat and direct sunlight
• Use it regularly on salads, vegetables and homemade dishes

A small amount of good-quality olive oil can transform simple ingredients into a memorable meal.

Choosing Traditionally Prepared Olives

Kalamata olives bring the characteristic savoury flavour associated with Greek cuisine.

When possible, choose olives that:

• Are naturally cured
• Are stored in brine
• Have a simple ingredient list

Always check labels if you are trying to reduce unnecessary additives.

Looking for Practical Nutrition Support?

This authentic Greek salad is a wonderful example of how simple food can be both nourishing and enjoyable.

It combines fresh vegetables, healthy fats, satisfying protein and traditional Mediterranean flavours in a recipe that takes just minutes to prepare.

For busy women over 40, meals like this can help bridge the gap between wanting to eat well and finding the time to do so.

Healthy eating does not need to involve complicated rules or restrictive diets. Often, it begins with simple meals made from quality ingredients and enjoyed consistently.

A bowl of Greek salad may seem simple — but sometimes the simplest choices are the ones that become lasting habits.

If you would like personalised support creating a nutrition and lifestyle approach that works around your individual goals, my coaching programmes can help you build sustainable habits that fit your life.

👉 Explore my Health Coaching Services

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👉 Get in touch to book your consultation.