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Mediterranean Diet Easy Salads

Updated on December 18, 2014

These Guys Don't Want You To Discover Easy And Tasty Fruits & Veggies!

You know you're supposed to be eating healthier, but, if it's not something quick, easy and tastes good, odds are it won't become a regular. As a Rational Hedonist, what I eat is already strongly influenced by Mediterranean food, and since May is National Mediterranean Diet Month, I picked these Mediterranean diet salads to share because they are inexpensive and are usually things you have around your house, and if not, easy to find. It's not hard to eat the Mediterranean way, and can be cheaper than buying processed, frozen insta-meals.

Below are three of my favorite easy recipes using apples, oranges, and cucumbers and tomatoes as the main ingredients. These are great "beginner" recipes for kids to start helping or tossing together after the cutting is done, and the "together" time is priceless.

Another great thing about these recipes is their versatility. They can be adapted according to your tastes; for one or an entire family!

All photography in this Hub is my own, G.K. copyright 2013

Cucumber and Tomato salad

The Easiest Salad

A Cucumber

A Tomato

A Little Dash of Extra Virgin Olive Oil

A Tiny Dash of Sea Salt

Cut up the cucumber and tomato, mix together, drizzle on a bit of extra virgin olive oil, salt if you want it.

That's it!

This is an easy way to always have veggies. To make extra for guests, just add more cucumber and tomato.


You can add a dash of balsamic vinegar.

Add cubes of feta cheese.

A little bit of shredded onion.

Freshly chopped basil leaves.

Mix the cucumber and tomatoes with lettuce.

Three of my Favorite Mediterranean Diet Cookbooks (So Far!) - I'm Still Buying Them

The Complete Idiot's Guide to the Mediterranean Diet
The Complete Idiot's Guide to the Mediterranean Diet

This book is great if you are wanting a lot of the nutritious, diet-related information. About a third of this book is devoted to that, and done in an interesting, informative way. The last third is recipes to get you started. So, if you're looking mainly for prepared recipes, this may not be your best choice. But if you want to learn to adapt your available foods and recipes to be more healthier, this is also still a great book.


Crisp romaine lettuce topped with carrots, sweet dates and oranges. Very good on a summery day!

Carrot, Date and Orange Salad`

Add Romaine Lettuce and there you go

This is an easy recipe that you can just add according to how many you want to serve.

About 4 cups of chopped romaine lettuce

2 naval oranges - 1 segmented and cut;At least one orange squeezed for juice and set aside.

1 lemon worth of juice (or less if you don't want it so sour).

Depending on how much you like dates and how big the salad, 1/4 to 1 cup of chopped dates - pitted of course

At least 2 grated carrots - but if you have baby carrots around for snacking, you can use these too, just use more


Mix up the dressing by mixing the orange and lemon juice together and adding a bit of honey till mildly sweet without losing the tang of citrus.

Arrange the romaine lettuce on the bottom of the bowl, sprinkle on the carrots, then oranges, then the dates. Stir up and drizzle over the salad.

This can be served immediately.

The Mediterranean Diabetes Cookbook
The Mediterranean Diabetes Cookbook

The above Carrot, Date and Orange salad recipe was adapted from this book. I don't have diabetes, but this book is by far my favorite because of the simple, tasty foods.


Apple and Walnut salad

Adapted from Mediterranean Diet Cookbook for Dummies

  • This has a few more ingredients but you'll normally already have
  • Extra Virgin olive oil
  • and
  • Honey
  • .
  • Apples (Roma or Gala, but any will work)
  • Half an orange for juicing)
  • Dried apricots (a package))
  • Walnuts (pieces))
  • Core the apples, slice them and cut them up into bite-size pieces.)
  • Cut the orange in half and set it aside)
  • Crunch up the walnuts into smaller bits and roast them for a few minutes either on the top of the stove or on a pan in the oven.)
  • Cut up the dried apricots into bite size pieces.)
  • Put the chopped up apples and apricots into a bowl.)
  • In a small bowl, juice the half orange, some pulp is OK.)
  • Add two tablespoons of honey)
  • Add one tablespoon of olive oil.)
  • Stir well to mix the honey and oil into the orange juice.)
  • Pour the mixture over the apples and apricots and stir with a big spoon, coating it all.)
  • Add the crushed, roasted walnuts and stir again.)

Here you can see the juicy red apples, glistening dried apricots, and lightly roasted walnuts after being coated with freshly squeezed orange juice and honey.

Mediterranean Diet Cookbook For Dummies
Mediterranean Diet Cookbook For Dummies

I adapted the Apple and Walnut salad recipe from this book. Like with the other Dummies books, this offers lots of extras, such as getting the seeds from a pomegranate or deveining a shrimp. It has over a hundred recipes and lots of nutritional information.


"Add fresh herbs and strong flavors such as sliced onions directly to your salads instead of adding these elements to your dressing." Mediterranean Diet Cookbook for Dummies

Salad Dressings Can Be Simple

Sometimes the most unhealthy part of a salad is the dressing.

The salads in the Mediterranean diet don't use bottles of heavy Ranch, French, Italian, Thousand Island or Bleu Cheese dressings.

Mediterranean salad dressings can be made from:

Extra Virgin Olive Oil

Vinegar (red wine, balsamic, infused or flavored)

The tiniest sprinkle of sea salt (to personal taste)

A squeeze of lemon

Thanks For Stopping By! - I'd Love to Hear Your Favorite Fruits and Veggies Snacks or Salads You Munch on During the Summer!

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    • Cynthia Haltom profile image

      Cynthia Haltom 4 years ago from Diamondhead

      It's always nice to see your vegetable with such happy smiles.

    • yania227 profile image

      yania227 4 years ago

      Great ideas! I love all kind of salads.

    • Erin Mellor profile image

      Erin Mellor 4 years ago from Europe

      Great salads, one of my favorite things about summer is the wonderful variety of fruits and veggies available.

    • SusanDeppner profile image

      Susan Deppner 4 years ago from Arkansas USA

      Who could resist all those yummy, crunchy colors? Awesome recipes - thanks for sharing!

    • Jogalog profile image

      Jogalog 4 years ago

      Lovely salads. I love trying new recipes for them in the summer.

    • compugraphd profile image

      compugraphd 4 years ago


      They sound delicious -- I love salads (when I make them :-)

    • RationalHedonist profile image

      RationalHedonist 4 years ago

      @anonymous: Thanks! They were fun to do!

    • profile image

      anonymous 4 years ago

      Those look like good salads. Love the photos of the "veggie people."