“Some days this is all I need for lunch — and I really mean it. Good tomatoes, creamy feta, olives, a generous drizzle of oil. Ready in 15 minutes, no cooking required. It's one of those recipes that reminds you that eating well doesn't have to be complicated.”
15 min
1
egg-free · gluten-free · quick · vegetarian
Anti-inflammatory · Digestion · Bone health
Ingredients
- 100 gTomatoes
- 200 gCucumber
- 75 gBell pepper
- 60 gRed onion
- 30 gOlives
- 50 gFeta cheese
- 2 cucchiaiOlive oil
- 100 gLemon juice
- a piacereOregano
- a piacereSalt, pepper
Method
- 1
Rinse the tomatoes and cucumbers under cold water. Cut the tomatoes into chunks, removing the core. Cut the cucumber into similarly-sized cubes.
- 2
Cut the bell pepper in half, remove the seeds, and cut into chunks. Slice the red onion into thin half-moons.
- 3
Place the tomatoes, cucumber, bell pepper, and red onion in a large bowl. Add the olives and toss gently.
- 4
Crumble the feta cheese over the salad. Drizzle with olive oil and lemon juice, then sprinkle with oregano, salt, and pepper to taste. Toss gently and serve immediately.
Why this works — Mila's notes
TOMATOES AND LYCOPENE
Lycopene in tomatoes acts as an antioxidant, supporting cardiovascular health. Vitamin C enhances iron absorption, improving energy and oxygen transport.
FETA AND BIOAVAILABLE CALCIUM
Feta provides calcium and vitamin K2 for strong bones and heart. Fermentation produces beneficial bacteria and fatty acids that stabilize blood sugar and mood.
OLIVE OIL AND POLYPHENOLS
Extra virgin olive oil contains polyphenols with anti-inflammatory properties. Combined with lemon, it enhances the absorption of fat-soluble vitamins (A, E, K) from vegetables, essential for hormones and skin.
