Greek Grilled Halloumi & Tomato Salad
Take a trip down the Mediterranian road and make this simple salad any time of the day
Ingredients
What you need for the croutons
- 4 slices bread thickly chopped
- 2 tbsp olive oil
For the salad
- 6 Baby cucumbers sliced
- 2 cups Cherry tomatoes halved
- 225 g Halloumi
- 2 Cloves garlic
- 4 tbsp Olive oil
- 2 tbsp Red onion thinly sliced
- 2 tbsp Fresh mint coarsely chopped
- 2 tbsp Fresh basil coarsely chopped
- 2 tbsp Red wine vinegar
- salt and pepper
Instructions
For the croutons
- Heat oven to 400°F (200°C). Place the chopped bread in a baking dish, drizzle with one tablespoon of olive oil and season with salt, then toss until evenly coated.
- Place the tray in the oven and bake until golden brown and crunchy on the outside. This will take approximately 13-15 minutes; turn the croutons halfway through so they brown evenly. Remove from the oven and set aside to cool
For the salad
- Place the sliced cucumbers in a colander, sprinkle with ½ teaspoon of salt, and leave to drain.
- In a large bowl, combine the tomatoes with about ½ teaspoon of salt.
- Smash and peel the garlic cloves and combine with the remaining two tablespoons of olive oil in a small bowl; leave to rest.
- Pour off excess liquid from the tomatoes. Add the drained cucumbers, red onion, fresh herbs and two tablespoons of vinegar, and mix well to combine. Remove and discard the garlic cloves from the olive oil and add the oil to the tomatoes.
- Add half the croutons to the salad and toss so they absorb the liquid. Taste and adjust the salt, pepper, and vinegar to your liking.
- Slice the halloumi about ¼-inch thick, then cut into bite-size pieces. Heat the remaining one tablespoon of oil in a non-stick frying pan over medium-high.
- Cook the halloumi on both sides until golden-brown and crusty, approximately 1 minute per side. Add the halloumi to the salad and the remaining croutons, mix gently and serve immediately.
- Tip: Halloumi is a type of Mediterranean cheese available in blocks at cheese shops and in the dairy section of many supermarkets.
Video
Notes
The Mediterranean diet has gained immense popularity in recent years for its numerous health benefits and delicious culinary traditions. Inspired by the dietary patterns of countries bordering the Mediterranean Sea, this eating plan emphasizes whole, unprocessed foods, abundant fruits and vegetables, legumes, nuts, whole grains, olive oil, and moderate consumption of fish, poultry, dairy, and red wine. In this article, we will delve into the reasons behind the Mediterranean diet's popularity, explore its proven benefits, and provide relevant research supporting its positive impact on health.
The Mediterranean Diet's Popularity:
The Mediterranean diet has garnered widespread attention due to several key factors: Health Benefits: Numerous scientific studies have demonstrated its association with reduced risk of various chronic diseases, such as cardiovascular disease, type 2 diabetes, certain cancers, and neurodegenerative conditions like Alzheimer's disease. These findings have piqued public interest and contributed to the diet's popularity. Flavorful and Varied Cuisine: The Mediterranean diet emphasizes fresh, whole ingredients and relies on herbs, spices, and olive oil to enhance flavors. The cuisine is known for its rich textures, vibrant colors, and diverse dishes, making it both delicious and satisfying. Sustainable and Environmentally Friendly: The Mediterranean diet promotes the consumption of seasonal, locally sourced foods, which aligns with sustainable and eco-friendly practices. Its emphasis on plant-based foods also contributes to reduced carbon footprint and less strain on natural resources.Benefits of the Mediterranean Diet:
Extensive research has highlighted several health benefits associated with the Mediterranean diet. Here are some key advantages: Heart Health: A landmark study called the PREDIMED trial demonstrated that individuals following a Mediterranean diet supplemented with extra virgin olive oil or nuts had a significantly lower risk of cardiovascular events, including heart attacks and strokes. The diet's abundance of monounsaturated fats, omega-3 fatty acids, and antioxidants are believed to contribute to this protective effect. Diabetes Prevention and Management: Several studies have shown that adherence to the Mediterranean diet can reduce the risk of developing type 2 diabetes. Additionally, for individuals already diagnosed with diabetes, the diet has been associated with better glycemic control, improved insulin sensitivity, and reduced cardiovascular risk factors. Cognitive Health: The Mediterranean diet has been linked to a lower risk of cognitive decline and neurodegenerative diseases. The combination of antioxidants, anti-inflammatory compounds, and healthy fats found in this diet may help protect brain health and preserve cognitive function. Weight Management: The Mediterranean diet is not explicitly designed for weight loss, but its emphasis on whole foods, fiber-rich vegetables and fruits, and healthy fats can support healthy weight management. Studies have shown that adhering to this diet is associated with a lower risk of obesity and may aid in sustainable weight loss. Consider eating more Mediterranean based meals and see what a difference it makes in your life. Please help support all the wonderful writers on this platform by subscribing to Medium here. It helps to encourage writers like myself who want to make a positive difference in people’s lives. You can also follow me on YouTube for the latest, science-backed research on health, weight and weight training, and an endless supply of healthy recipes. You may also like to download my FREE Fat Loss Recipe book. I appreciate your support.Nutrition
Calories: 375kcalCarbohydrates: 16gProtein: 17gFat: 27g
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