Menu Monday: Turkish Shepherd Salad

Turkish Delight…The Salad Version

When searching for a new healthy recipe, it’s important to target variety and color. Furthermore, I suggest trying to get at least one serving of each of the following fruit and vegetable categories:

  • Dark green, leafy vegetables
  • Yellow or orange fruits and vegetables’
  • Red fruits and vegetables
  • Legumes(beans) and peas
  • Citrus fruits

This healthy recipe contains a lot of healthy vegetables. Most notably is tomatoes which are rich in lycopene, a powerful antioxidant that has been linked with lower rates of a variety of cancers, particularly lung, stomach, and prostate cancer. This salad also includes an assortment of texture and color, making it very appealing for an appetizer and/or healthy snack.  

 

Turkish Shepherd Salad 

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(Yield: 4 servings)

 

Ingredients:

  • 1 English cucumber, peeled and chopped
  • 1 pint grape tomatoes, halved
  • 4 oz crumbled tomato& basil feta cheese
  • A small sweet onion, chopped
  • 1 tsp. olive oil
  • 1 Tbsp. red wine vinegar pepper, to taste

 

Preparation:

Coarsely chop cucumber and onion, and halve your tomatoes; and transfer into a bowl. Add your oil and vinegar and toss well. Season your salad to your appeal with pepper. Transfer to serving plates and top with crumbled feta cheese.

 

 

– Nathan Mikeska, BS, CPT, CHC

 

 

Feature Photo: Spontaneous Tomato