In the kitchen with Kelley: Greek salad

Have you heard of blue zones? There are a few of these special places scattered across the globe, and one them is Ikaria, Greece. What makes it and other blue zones so special?

Firstly, their populations defy normal longevity stats… a large portion of the people live to 100 or more.

Secondly, dementia is rare and Alzheimer’s is virtually non-existent.

And thirdly, the inhabitants of these islands stay active well into their senior years.

The Mediterranean diet is known for its extraordinary health benefits. It’s heart-healthy and has been associated with a reduced risk of death from cancer. And it boosts brain health, too, showing a reduced incidence of Alzheimer’s disease and Parkinson’s disease. Some even speculate it has a beneficial effect on the way the body balances insulin. Could this diet be the secret to living to 100? If Ikaria is proof, I’m in!

A big fat Greek salad is my favorite way to take advantage of the foods and nutrients of the Mediterranean diet that can do my health so much good. Enjoy!

Greek salad
Prep time
20 mins
Total time
20 mins
Author: Kelley Martin
  • 1 head romaine lettuce, shredded
  • ½ red onion, sliced
  • 1 cup grape tomatoes, cut in half
  • 1 medium cucumber, diced
  • 1 avocado, diced
  • ½ cup pepperoncini, sliced
  • ½ cup Kalamata olives, sliced into thirds
  • 1 ounce feta cheese, or to taste
  • 2 tablespoons olive oil
  • Juice from 2 lemons, freshly squeezed
  • ¼ teaspoon sea salt
  • Pepper, to taste
  1. Place lettuce on salad plates.
  2. Top with onion, tomatoes, cucumber, avocado, pepperoncini and olives.
  3. Mix olive oil, lemon juice, sea salt and pepper and pour over salad.
  4. Sprinkle with feta cheese and serve immediately.

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Kelley Martin

By Kelley Martin

Kelley Martin is an award-winning journalist who has been covering the news for more than 20 years. She cooks for her family, and she shares recipes with the readers of Easy Health Options™.