Mediterranean Greens, Orange, and Olive Salad
People who live in countries around the Mediterranean Sea—such as Greece, Italy, and Spain—eat some of the healthiest and tastiest food on the planet. Here's a sun-drenched sample.
How long does it take?
What's in it?
2 cups of romaine lettuce (about 6 medium to large leaves)
1 navel orange
1 teaspoon chopped fresh herbs (try chives and basil)
1 Tablespoon olive oil
salt and pepper to taste
How to make it:
Step 1: Prepare the greens.
Wash the lettuce and herbs. Tear lettuce into bite-sized pieces onto two plates.
Step 2: Prepare the orange.
Remove the orange peel and discard (or compost) it. Slice the orange into thin slices across the sections, so that each slice looks like a little flower or sun.
Step 3: Pit the olives.
Remove the olive pits, then thinly slice the olives.
Step 4: Make the salad.
Top the lettuce with orange slices, olives, and chopped herbs. Drizzle olive oil over each salad and top with a little salt and pepper.
You can eat this salad as is or along with some crusty bread or melba toast.
Calories 114, Protein 1 g, Carbohydrate 10 g, Fat 8 g (saturated fat 1 g), Dietary Fiber 3 g, Vitamin A 997 IU (122% of RDA), Vitamin C 48 mg (96% of RDA), Vitamin E 3 mg (35% of RDA)
What's in it for you?
Did you know that all lettuce is not created equal? Darker lettuces, like romaine, have more vitamins than pale-leafed iceberg.
Olives are a good source of monounsaturated fat. In general, low fat is the way to go, but the fat in olives is a heart-healthy choice.
There are a growing variety of olives available in most grocery stores. Experiment by trying some of the green and black varieties you'll find near the deli counter. Olives pack fat and salt (and a lot of flavor) into a little package, so just a few go a long way.