Polyphoods Greek Salad

They collated the data and research that demonstrated the healthiest diet from the Mediterranean and far-east contained ingredients that lowered the incidence of cancer , diabetes and obesity ( despite the higher fat content of foods such as olives and olive oil).

So what was the secret? Simple, polyphenols!

A high polyphenol diet is so simple to follow and so tasty. If you look at my Instagram blog (@polyphenols) you won’t even realise what I post is ‘diet’ food. It certainly looks healthy but the one thing I never do is compromise on taste…or starve myself.

I am a massive foodie and as my aunt always says : “Unlike everything else, food is there from the minute you are born until the day you die, in many ways it is your one true great love ‘. She is right!

Through my posts, I will share my recipes with you and hope you will find not only does it help you lose weight, but you will also have a fulfilled palate and a colourful culinary life.

The Polyphenol Greek Salad is nothing fancy. It is delicious on its own or as a side dish to fish or chicken. I do not feel it goes as well with red meat but feel free to have a go and let me know !

The salad uses everyday ingredients and is quick to make.

THE POLYPHENOLS

Olives- I like using pitted queen green olives for vegetarian option or anchovy stuffed green olives for meat eaters. Kalamata olives work just as well. Basically use your favourite olives!

Cucumber- Any type will do but the small persian cucumbers, which are now found in supermarkets, are bursting with flavor and have softer skin.I always keep the skin on and don’t deseed it.

Tomatoes– I like Vittoria tomatoes as I find smaller tomatoes pack more flavour than the bigger ones but any vine-ripened tomato will do.

Avocado– Not a traditional ingredients but I love avocado in any salad. It adds a depth of flavor and a richness that means this salad can be eaten as a meal.

Red Onions– Red onions are full of polyphenols and a great addition to the salad, one problem…I hate raw onions! If you use them in your salad they will increase the polyphenol load

Herbs– I use chopped parsley and sometimes also add Basil. Any herb will add flavour : coriander , tarragon , mint. I avoid dill as it overpowers the dish. I also used dried oregano which has a 100 times more polyphenol content than fresh herb.

Lime juice– freshly squeezed lime is used for the dressing

Olive oil– I use extra virgin olive oil. Olive oil is knowns for its high polyphenol content. Remember the less refined the oil, the higher the polyphenol content.

The NON POLYPHENOLS

Cheese- I use Sainsbury’s Be Good To Yourself Feta which has the lowest fat content of the supermarket feta’s while being quite mild. I don’t like strong feta cheese or if too hard a cheese.

Cottage cheese can easily be used as a substitute .

Croutons- These are optional and can make the salad a complete meal. I have come to use wontons to make low fat crisps. The recipe will be posted soon 😉

Right, now for the Recipe.

Enjoy!