Mediterranean Inspired Salad

A salad need be anything but boring using a wide variety of add-ins.  As well, you can enhance the taste quite a bit by using flavorable homemade dressings.  So, mix it up a bit.  Add ingredients that you may not normally would, to dress-up your salad.

Hearts of palm are the inner, edible portions of the cabbage palm.  The tender white stalk of heart of palm comes pack in water.  They have a delicate flavor, much like a mild artichoke.  They make a nice addition to most any salad.  You can also use artichoke hearts if that is your preference.

Sprouts contain a significant amount of protein and dietary fiber, as well as vitamin K, folate, pantothenic acid, niacin, thiamin, vitamin C, vitamin A, and riboflavin. In terms of minerals, sprouts contain manganese, copper, zinc, magnesium, iron, and calcium. According to the some researchers, the health benefits of sprouts make up quite an impressive list.  They include the possible ability to improve the digestive process, boost the metabolism, increase enzymatic activity throughout the body, prevent anemia, help with weight loss, lower cholesterol, reduce blood pressure, protect against cancer, boost skin health, improve vision, support the immune system, and increase usable energy reserves.

Lighten It Up

Also, salads can be one of the most fating items on a restaurant menu if you are not careful.  The fat and sugar content in most dressings is very high.  As well, the items added to a salad can drastically change the desired outcome when choosing what we believe to be a healthy meal.

In this version, in place of full fat Feta, I used no fat Feta Cheese.  This is one of the cheeses that I don’t mind using the no fat version, because it still has a great bold flavor.  Otherwise, I prefer full fat versions if and when I use cheese.

Also, if chickpeas is not what your in the mood for, try adding 3 ounces of baked chicken breast or other lean protein, instead.

Eat This With That

Here the add-ins add a lot of flavor, but no unnecessary fats or calories.  The homemade Creamy Herb Dressing or the homemade Herb-Garlic Vinaigrette are loaded with flavor and great oils.  Two very different, but delicious tastes.  Try both and you find that these dressings will quickly become a quick way to dress up any salad.  They are a staple in my home.


This Version adds Artichokes, Goat Cheese, & Sun Flower Seeds

Mediterranean Inspired Salad

Prep Time: 15 mins
Serves: 1


  • 8 ounces organic pre-washed Mixed Salad Greens
  • 1/4 small cucumber
  • 2-3 small Roma or San Marzano tomatoes, quartered or sliced
  • 1/4 avocado
  • 6-8 black olives (if you prefer, use 1/4 cup cured Greek olives)
  • 1/4 cup canned Chickpeas
  • 1 ounce Feta cheese
  • 1 green onion
  • 1/4 cup sprouts of your choosing
  • 3-4 slices of hearts of palm or artichoke hearts


  1. Lay down the bed of greens and add the additional items to build your salad. Drizzle with 2 tablespoons of the Lemon-Garlic Vinaigrette or The Creamy Herb Dressing


Time-Saving Tips: Use pre-washed greens. Use English cucumbers since they have a tender skin and do not need peeling. To cut down on sodium: Canned products should be low sodium and have as few ingredients as possible.

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