Of course, no one can determine the exact ideal of beauty, but since ancient times it has been believed that the most healthy and strong people live in Greece. Perhaps it's all about genetics or a predisposition to a sports lifestyle, but nutrition also makes up a large part - it was here that the well-known light Greek salad was born. Its benefits are obvious: the dish is prepared from products that together are an excellent balance of fats, proteins, carbohydrates, which is very important for a person.

Culinaries all over the world note that national Greek dishes are so well thought out that it is simply impossible to overeat. The Greeks know exactly which products and in what quantity can be consumed, and which should be excluded as much as possible.

classic salad recipe

Ingredients

• Brynza cheese - 40 gr.
• Fresh cucumbers - 3 pcs.
• Tomatoes - 4 pcs.
• Sunflower refined oil - 5 gr.
• Red bell pepper- 2 pcs.
• Leaf lettuce - a couple of leaves.
• Canned olives - 20-25 pcs.

Cooking

1. Wash vegetables and lettuce thoroughly.
2. Cucumbers and tomatoes cut into medium-sized slices.
3. Tear lettuce leaves with your hands.
4. Cut the olives into thin rings.
5. We cut the cheese into cubes.
6. We put everything in a bowl, season with oil, salt and mix.

Variant of Greek Chefs Salad

Ingredients

• Brynza cheese - 50 gr.
• Fresh cucumbers - 3 pcs.
• Not fleshy tomatoes - 3 pcs.
• Canned olives - 25 or 30 pcs. (Olives won't ruin a salad).
• Olive oil (preferably cold pressed) - 1 steel.
• Parsley, dill and a couple of cilantro leaves.

Cooking

1. We wash the vegetables under running water.
2. Cheese, cucumbers and tomatoes cut into cubes.
3. Olives - rings.
4. Finely chop greens.
5. We put all the products in a bowl, salt, season with olive oil and mix.

Most delicious salad- it's freshly prepared. It is better to serve it on the table until the vegetable juice begins to stand out.

You can add onion, lemon slices, lettuce leaves, ground black pepper to the dish. Cheese is sometimes replaced with Feta cheese, preferably made from sheep's milk. They taste similar, and the calorie content is not too different.

greek salad calories

Of course, no matter how tasty the salad is, every “losing weight” person thinks about its calorie content. It may seem that the dish is not suitable for diet food, but that's not the case at all.

1. Of all the products, the most high-calorie is olive oil, an average of 980 kcal per 100 gr. However, the benefits of oil are much more significant. A couple of teaspoons a day can normalize metabolism, help the intestines and stomach work, and enrich skin cells with vitamins.
2. With regards to cheese, namely brynza, its calorie content is 260 kcal per 100 gr. In an average portion of salad (150 gr.), Bryndza is only 3-40 gr.

As a result, the calorie content of Greek salad per 100 grams is 90 kcal.

Based on the Greek salad, a real diet has been compiled, the essence of which is to completely eliminate all harmful foods from the diet, leaving only healthy vegetables, fruits, cheeses and sour milk drinks. At the beginning of this diet, in general, like any other, it is required to exclude sweets and pastries.

You should also limit spicy foods and alcohol. It is recommended to stock up on chicken meat, young veal and lean beef, fruits, and vegetables with a low starch content. For food, you can use olive oil, sheep's cheese and natural cheese.

As for the diet itself, its diet should be as follows. For breakfast, you can afford small violations in the form of marmalade without sugar or marshmallow. However, this must be done before 11 o'clock in the afternoon.

There should be 5 meals in total, and vegetables should be their main component. In addition, two to three times a day, it is recommended to eat Greek salad. Lean meats make a great side dish.

It should also be noted that the salad must be freshly prepared.

Greek salad diet for 7 days

Day 1

Breakfast: cottage cheese (slightly sweetened) with fruit or raisins; green or black tea.

Lunch: light Greek salad with cheese.

Dinner: boiled chicken breast; for garnish vegetable stew and Greek salad; tea, coffee or natural juice.

afternoon tea: fruit.

Dinner: a serving of Greek salad; a glass of natural non-fat yogurt.

Day 2

Breakfast: herculean porridge on the water; dried fruits; tea.

Lunch: 100 - 150 gr. Greek salad;

Dinner: a piece of boiled non-fat beef; buckwheat, pre-steamed with boiling water; a spoon soy sauce; tea or any other natural drink.

Afternoon snack: fruit.

Dinner: Greek salad; tea.

Day 3

Breakfast: cottage cheese with dried fruits; any drinks (exclusively natural).

Lunch: Greek salad.

Dinner: light chicken soup; salad; tea.

afternoon tea: fruit;

Dinner: Greek salad with cheese; natural drink.

Day 4

Breakfast: pair chicken eggs(without mayonnaise and salt); tea.

Lunch: Greek salad.

Dinner: soup with vegetables, but without potatoes and legumes; Greek salad; beverages.

Afternoon snack: fruit.

Dinner: Greek salad; tea.

Day 5

Breakfast: rice porrige on milk diluted with water; tea.

Lunch: Greek salad.

Dinner: fish cooked in the oven or steamed; as a side dish buckwheat, steamed in advance with boiling water; Greek salad; tea.

Dinner: Greek salad.

Day 6

Breakfast: cottage cheese with fresh fruit; coffee or tea.

Lunch: 100 gr. Greek salad.

Dinner: boiled veal or non-fat beef; Greek salad; tea.

Dinner: Greek salad; tea.

Day 7

Breakfast: oatmeal porridge in diluted milk; tea or coffee.

Lunch: Greek salad.

Dinner: chicken breast; vegetable stew; Greek salad.

Afternoon snack: fruit.

Dinner: Greek salad.

As you can see, the menu is not complicated at all, it does not include rare or expensive products. The advantage of this nutrition system is that the body weans itself from harmful foods and refined sugar. In addition, the calorie content of the Greek diet salad so small that the entire diet does not exceed 1500 kcal.

As a weekly meal, this is an excellent option for weight loss. However, I would like to note that you should not follow the system for more than 3 weeks. Or some products are recommended to be replaced with similar ones in terms of BJU balance.

The second diet on Greek salad

Her diet is limited directly to the Greek salad itself and sour-milk drinks, which mean: kefir, fat-free natural yogurt, fermented baked milk, ayran and others.

The essence of the diet is to consume a kilogram of salad and a liter of sour milk daily. There should be 5 or 6 meals. In the event that you really want something sweet, you can eat a handful of dried fruits, such as raisins or apples. Thus, no matter how many calories in a Greek salad, strict adherence to the diet is important.

You should also remember about the consumption of clean water. Every day you need to drink up to 2 liters. The liquid will help to remove the results of weight loss from the body, namely: toxins, dangerous toxins, elements of body fat. In addition, water saturates the cells of the body with vitamins, minerals and other useful substances that are contained in the consumed products.

A light Greek salad, olive oil and water will improve the condition of the skin, nails and hair.

As for contraindications to the diet, this can only be an individual intolerance to the components.

Greek salad- a popular snack that is equally appropriate during a festive feast and on the menu of every day. The lightness of the dish is combined with amazing taste properties, however, for many of the fair sex, the question of the calorie content of the product remains relevant. Let's look at the Greek salad leaf by leaf.

Calorie salad "Greek" in various compositions

The dish is prepared from available, useful products Therefore, it is often found in the diet of various diets. Fresh vegetables are used among the main components: tomatoes, cucumbers, bell peppers, red onions and olives are sometimes added.

One of the fundamental ingredients that determines the taste of the finished snack is cheese. Among the popular options are feta, cheese, less often - suluguni, etc.

Depending on the type of cheese used in cooking, the calorie content of a Greek salad with olive oil is determined. In the traditional version, the nutritional value of the dish with cheese is 87.7 kcal / 100 g

If another type of cheese is added to the dish instead of cheese, the calorie content of the Greek salad changes. You can track the pattern by the following indicators:

• with fetax cheese - 260 kcal / 100 g,
• with feta cheese - 260 kcal / 100 g,
• with suluguni cheese - 290 kcal / 100 g,
• with cheese "Adyghe" - 240 kcal / 100 g

The energy value of 1 serving in a dietary version (emphasis on vegetables and lettuce, 50 g of feta cheese per 900 g of the final dish, dressing in the form olive oil half with lemon juice - 20 g) will be only 75.6 calories (for a volume of 152 g).

Nutritional value of the dish

BJU of Greek salad (per 100 grams of product) looks something like this:

• proteins - 2.5 g (21.4%),
• fats - 6.4 g (56%),
• carbohydrates - 4.1 g (22.7%).

The product contains a lot of fat (13% of the daily value of 2000 kcal / day), but does not differ in excess of carbohydrates (only 1% of the daily value).

Greek Salad Diet Recipes

By choosing the most suitable type of cheese, you can adjust the calorie content of Greek salad. If necessary, it will be possible to reduce the nutritional value of the dish by reducing the proportion of foods high in fat (cheese, butter, olives, olives, etc.)

Give preference to sheep and goat cheeses, include cheese and avoid too salty varieties that retain moisture. Remember about the proportions: it is not recommended to exceed the ratio of cheese to vegetables within 1:4.

Many housewives prefer to be creative in cooking. tasty snack. During the experiments, croutons are added to the dish, the proportion of lettuce leaves and fresh vegetables increases. You can include bell peppers and celery, radishes, lettuce and aromatic herbs in the salad. Garlic will add spice and activate metabolic processes.

The taste of the dish can be changed, including ground nuts, capers, Chinese cabbage etc. In these cases, the nutritional value is calculated using the following formula: a numerical value is added to the original indicator (the calorie content of a classic Greek salad), reflecting the nutritional value of the new ingredient.

To prepare the salad you need:

• grind to obtain a soft mass of 100 g of cheese;
• mix cheese with coarsely chopped 1 onion, 2 tomatoes, 1 red sweet pepper;
• dress the salad with 3 tablespoons of olive oil, salt to taste.

Greek salad with cheese is rich in vitamins and minerals. It contains a lot of vitamins A, B1, B2, B5, B6, B9, E, H, PP, C, minerals calcium, potassium, sodium, magnesium, chlorine, phosphorus, chromium, zinc, molybdenum, manganese, copper, iodine.

Calorie content of Greek salad with feta cheese per 100 grams is 50 kcal. Per 100 gram serving:

• 1.67 g protein;
• 3.1 g fat;
• 4 g carbohydrates.

Salad preparation steps:

• 3 medium-sized cucumbers cut into circles;
• cut into small pieces 4 medium tomatoes;
• 1 small onion cut into thin strips
• vegetables are mixed, seasoned with 10 g of olive oil. Salt is added to taste;
• v vegetable mix cut into cubes 50 g of feta cheese;
• for decoration use 7 pieces of olives cut into halves.

The benefits of Greek salad

The benefits of Greek salad are as follows:

• the olive oil used for cooking has a lot of antioxidants and vitamin E. This salad component is important for the prevention of obesity, diabetes, heart disease, blood vessels, and helps to normalize the digestive tract;
• Greek salad olives are useful for the prevention of liver diseases;
• feta cheese contains many beneficial bacteria that are necessary for the normal functioning of the stomach and intestines;
• cucumber and tomato dishes are a source of dietary fiber and fiber;
• in the red bell pepper used for cooking there is a lot of carotene, vitamins E, PP, B, C, minerals calcium, potassium, sodium, iron, iodine.

Harm of Greek salad

The harm of Greek salad is extremely rare and is associated, first of all, with the use of the dish with contraindications. Due to the presence of fatty olive oil in the composition, lettuce will have to be abandoned in case of exacerbation of pancreatitis, cholecystitis, and gastrointestinal diseases.

Some people have allergic reactions to olives, red peppers, and other components of Greek salad.

If you have a tendency to flatulence, it is recommended to eat the dish in limited quantities. A component of the salad is onions that provoke bloating.

"Greek" salad is no more difficult to prepare than the usual appetizer of cucumbers and tomatoes, seasoned with oil or mayonnaise. Unless there are a couple of ingredients that are not always in the refrigerator.

It is especially pleasant that this dish is not only tasty, but also has a low energy value, and therefore it can be eaten by those who want to lose weight. Unless, of course, we are talking about a classic recipe. Let's find out how the calorie content of the Greek salad changes depending on the variation of the ingredients.

Recipe Options

Tomatoes, bell peppers, fresh cucumbers, onions, olives, lemon juice, feta cheese and olive oil - these are the components included in the classic "Greek" salad. Calorie content per 100 grams of such a dish averages 90-140 kcal.

But there are many variations of the recipe, so the energy value can change both up and down. For example, it is permissible to add Chinese cabbage, avocado, cheese, chicken, pine nuts and even pasta to a salad. And this appetizer is sometimes served in pita bread. And if the calorie content of the Greek salad prepared in the standard way is low, then after adding pasta it will already be 251 kcal per 100 grams of the dish.

We calculate the energy value

Given the variety of recipes, it is convenient to know the calorie content of individual ingredients in order to calculate the energy value of your particular salad. For example, take this recipe.

Ingredients: 1 tomato, 1 cucumber, 1/3 bell pepper, half a purple onion, 80 grams of feta, 5-7 olives, 50 milliliters of olive oil, a pinch of dry oregano, salt.

• 1 cucumber weighs approximately 131 grams - 18 kcal;
• 1 tomato - about 140 grams, that is, 28 kcal;
• a third of peeled bell pepper is about 67 grams and 17 kcal;
• 80 grams of feta - 211 kcal;
• 7 olives - 19 grams and 22 kcal;
• half an onion - 56 grams and 23 kcal;
• olive oil - 449 kcal.

To summarize: 768 kilocalories per 543 grams. It turns out that the calorie content of a Greek salad with olive oil is about 140 kcal per 100 grams.

By the way, bell peppers and olives are optional ingredients. V classic recipe they are not included.

About gas stations

The above is a very approximate result, since 50 milliliters of oil is approximately 2.5 tablespoons. You may take less, and this will reduce the energy value of the dish.

Dressing has a significant impact on calorie content. 100 milliliters of lemon juice, for example, contains only 33 kilocalories. At the same time, only 15 grams of it fits in a tablespoon.

If you prepare a salad from the same ingredients as above, but instead of oil, take lemon juice, then the calorie content of the Greek salad will more than double - to 62 kcal per 100 gram serving.

About the variety of components

Feta cheese is preferred for this salad. But the dish can be easily prepared using feta cheese, since both cheeses are made from sheep's milk. True, brynza has a denser consistency. But the energy value of both cheeses is approximately the same, so the calorie content of the Greek salad with cheese corresponds to the indicators of the dish with feta.

In general, dressing is more important for this salad than a set of vegetables. Rarely, but it happens that sour cream or mayonnaise is added to it, and then it turns out not a “Greek” salad, but some other dish. Still, the best choice is olive oil or lemon juice. Another thing is that dressing can be and even very desirable to add spices.

For example, chop one clove of garlic, add 3-4 finely chopped basil leaves, two tablespoons of red balsamic vinegar, one teaspoon of soy sauce and one and a half tablespoons of olive oil. Beat the mixture and add a pinch each of sugar, salt and pepper.

Recipe for a nutritious "Greek" salad

You can increase the nutritional value of the dish, while leaving it quite low-calorie. For example, if you add chicken fillet and pine nuts to the ingredients, then the calorie content of the Greek salad in this variation will be 165 kcal per 100 grams. This is not much, but the feeling of fullness will come faster.

Prepare : 700 grams chicken fillet, 5 pieces of cherry tomatoes, 50 grams of olives, 50 grams of pine nuts, 200 grams of feta, 80 grams of green onions, 65 grams of lettuce, 60 milliliters of olive oil, 2 tablespoons of vinegar, salt, pepper.

From the specified amount of products, you can cook 6-7 servings of the dish.

1. Boil the chicken and chop finely.
2. Cut the feta into cubes.
3. Cut the cherry into two halves.
4. Cut the onion, olives, cut into small pieces of lettuce.
5. Mix chicken, pine nuts, feta, green onion, cherry tomatoes and olives. Stir.
6. Prepare the dressing: Combine the oil, vinegar, salt and pepper, whisking lightly with a whisk or fork.
7. Dress up the salad. You can apply.

So we figured out what the calorie content of Greek salad depends on, how it can be reduced or increased. Experiment with ingredients and dressing options, and you will definitely find yours. perfect recipe. Bon Appetit!

Greek salad rich in vitamins and minerals such as: vitamin A - 77.8%, vitamin C - 35.7%, vitamin E - 12%, calcium - 13.7%, phosphorus - 11.3%, chlorine - 13.4% , cobalt - 36%

Benefits of Greek Salad

• Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Vitamin E has antioxidant properties, is necessary for the functioning of the gonads, the heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
• Calcium is the main component of our bones, acts as a regulator nervous system involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.

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