50g/2oz black Kalamata olives
3 medium tomatoes, diced into 2cm/¾in cubes
1 cucumber peeled, diced into 2cm/¾in cubes
1 red pepper, de-seeded, diced
½ red onion, sliced finely
100ml/3fl oz extra virgin olive oil
150g/5oz feta, diced
1 small, firm cos lettuce, chopped into rough cubes lengthways
1 generous sprig of oregano (or 2 tsp dried oregano)
50ml/3 tbsp red wine vinegar
Mix all the ingredients in a bowl, and then divide/serve in four bowls.
Cos Lettuce is believed to have originated on the Greek Island of Kos.
Romaine (Cos) lettuce is an excellent source of vitamin A (in the form of carotenoids), vitamin K, folate and molybdenum. In addition, romaine lettuce is a very good source of dietary fibre, manganese, potassium, biotin, vitamin B1, copper, iron and vitamin C. It is also a good source of vitamin B2, omega-3 fatty acids, vitamin B6, phosphorus, chromium, magnesium, calcium and pantothenic acid.
Romaine (Cos) lettuce will keep for five to seven days. To clean lettuce, first remove the outer leaves and with one slice cut off the tips of the lettuce since they tend to be bitter. Chop the remaining lettuce to the desired size and discard the bottom root portion. Rinse and pat dry or use a salad spinner if you have one available to remove the excess water.
Read more here
A variety of recipe ideas and articles are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan