It’s a new year, and we’re all looking for a fresh (and refreshing) start! Nothing is quite as refreshing as a crispy crunchy cold wedge salad with a healthy twist. Blue cheese dressing is tasty, but it’s typically made with heavy cream and mayonnaise, making it high in saturated fat and not the most physically nourishing choice. This recipe has a Mediterranean alternative, made with heart-healthy olive oil and tahini.
The Mediterranean diet is known for its many health benefits, such as its anti-inflammatory qualities and positive effects regarding heart health and even cognitive well-being. If you’re looking for some easy nutrition guidelines to start 2024, Mediterranean is a good place to go.
Here are four tips to get you started:
- Increase plant-based foods. Plants should be the majority of your overall intake; this includes incorporating more plant-based proteins such as beans, lentils, nuts and seeds, and certain whole grains.
- Swap butter for olive oil when you can. Use olive oil for cooking and olive-oil based dressings.
- Reduce red meat intake in favor of seafood. This will reduce your saturated fat intake and help increase you omega-3 fatty acid intake, particularly if you’re eating cold water fish such as salmon, sardines or cod.
- Reduce processed sugars. This includes cakes, cookies, sodas and candy.
Ingredients:
Salad
- 1 head of iceberg lettuce
- 1 cup cherry tomatoes, halved
- 1 cup Greek olives
- 1 cup diced cucumber
- Optional: pickled red onion
Dressing
- 4 oz. feta cheese
- ¼ cup extra virgin olive oil
- ¼ cup tahini
- 2-3 Tbs Lemon juice
- 2 tsp Dijon mustard
- 2 tsp honey
- Salt and pepper to taste
To make the dressing, add all ingredients except for feta to a bowl and whisk together. Add water one tablespoon at a time until you have reached your desired consistency.
Stir in the feta, lightly mashing and incorporating into the dressing, but leave some texture.
To prepare the salad, wash the iceberg lettuce and quarter it, cutting it from top to stem each time. Keeping the stem will hold the wedge together. Evenly on each piece, drizzle the feta-tahini dressing, and top with tomatoes, olives, cucumber and (optional) pickled red onion.
Serve and enjoy! This would pair well with some farro and baked fish. Makes 4 servings.
Nutrition Facts (Serving size: 1 wedge with dressing and toppings):
Calories: 372; Fat: 30.7g; Carbs: 16.2g; Fiber: 2.9g ; Protein: 10.1g; Sodium: 768.9mg
Recipe adapted from: Mediterranean Wedge Salad | The Modern Proper, Creamy Tahini Dressing Recipe – Cookie and Kate
