Next week, we are bringing to you one of the most popular summer lunch options in the United States – the traditional Greek Salad. This culinary classic is a perfect combination of tomatoes, onions, cucumbers, Kalamata olives, and feta cheese, dressed in olive oil and sprinkled with oregano. Lettuce is not included in the traditional Greek salad because until late 19th Century, lettuce did not grow in Greece during winter months. Furthermore, Greek salad first became popular staple salad dish in the Greek cuisine with the introduction of tomatoes to Greece in the 19th century (first seeds came from Americas to Europe in the 16th Century).
For your culinary pleasure, Chef Janine will serve next week (the week of July 11) her ketogenic version of this classic salad with a perfectly marinated, spiced and on open fire grilled chicken breast. Chef J9's version will include locally grown and harvested crispy fresh lettuce.
Greek Salad Nutritionals
Your typical Greek salad has lots of healthy ingredients (tomatoes, green pepper, cucumbers, and onions). The addition of feta cheese, Kalamata olives, and olive oil it personality and calories from healthy oils/fats.
Feta Cheese - Feta cheese made from goat or sheep milk (or combined) is one of the healthiest cheeses out there. Feta is easy to digest, non-allergenic and non-inflammatory which is encouraging to those of you who may be sensitive to dairy products. Feta cheese is high in saturated fat and provides key vitamin and minerals like calcium, vitamin B12, D, iron, and folate. It contains probiotics which are essential for a healthy gut. To decrease sodium content, you should soak feta in water for a few minutes.
Kalamata Olives - Olives are very high in vitamin E and other powerful antioxidants. Studies show that they are good for the heart, and may protect against osteoporosis and cancer. They consist of 75–80% water, 11–15% fat, 4–6% carbs and minor amounts of protein. Olives are very rich in antioxidants. They may reduce oxidative damage in the body and help fight infections caused by bacteria.
Olive oil - When purchasing olive oil, look for extra virgin olive oil which has a distinctive taste and high content of phenolic antioxidants. Extra virgin olive oil is one of the healthiest fats. It lowers the total cholesterol or bad cholesterol. It contains modest amounts of Vitamins E and K and plenty of beneficial fatty acids.
In Greece, this salad is called ‘Horiatiki’, which means village or peasant salad. It is traditionally a rural dish made from mostly uncut essential ingredients which a farmer would take from the fields for his mid-morning snack.
So, ‘kali orexi’ (bon appétit) and pass the Greek salad!
We invite you to experience our summer ketogenic menu next week (week of July 11) featuring internationally celebrated culinary marvels.
Please follow the link to check out the full menu for next week (the week of June 27) and place your online order: https://www.myketopal.com/product-page/ck-summer23-menu-6-10meals Kali orexi! (Bon Appétit)
Chef Janine