Mixed Salad with Olive Oil and Garlic Sauce

Ingredients:

For the Salad:

• 2 cups mixed greens (lettuce, spinach, arugula)
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1 bell pepper, sliced
• 1 red onion, thinly sliced
• 1 avocado, diced
• 1/4 cup feta cheese, crumbled (optional)
• 1/4 cup olives (optional)

For the Olive Oil and Garlic Sauce:

• 1/4 cup extra virgin olive oil
• 2 tablespoons lemon juice (or balsamic vinegar)
• 2 cloves garlic, minced
• 1 teaspoon Dijon mustard
• 1 teaspoon honey (optional)
• Salt and pepper to taste

Instructions:

1. Prepare the Salad:
   • In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, bell pepper, red onion, and avocado.
   • Add feta cheese and olives if using.
2. Make the Olive Oil and Garlic Sauce:
   • In a small bowl, whisk together the extra virgin olive oil, lemon juice (or balsamic vinegar), minced garlic, Dijon mustard, honey (if using), salt, and pepper until well combined.
3. Dress the Salad:
   • Pour the olive oil and garlic sauce over the salad.
   • Toss gently to ensure the salad ingredients are evenly coated with the dressing.
4. Serve:
   • Serve the salad immediately, either as a side dish or a light main course.

Benefits of Mixed Salad with Olive Oil and Garlic Sauce

1. Nutrient-Dense:

• The mixed greens provide a variety of vitamins and minerals, including vitamins A, C, and K, as well as folate and iron.
• Tomatoes are rich in lycopene, an antioxidant that supports heart health.
• Cucumbers and bell peppers offer hydration and additional vitamins and minerals.
• Avocados provide healthy fats, fiber, and potassium.

2. Healthy Fats:

• Olive oil is a source of monounsaturated fats, which are beneficial for heart health.
• Avocados also contribute healthy fats that can help reduce bad cholesterol levels.

3. Antioxidant Properties:

• Garlic contains allicin, which has antioxidant and anti-inflammatory properties.
• Vegetables in the salad are rich in antioxidants that help protect cells from damage.

4. Digestive Health:

• The fiber in vegetables and avocados aids in digestion and helps maintain a healthy gut.

5. Heart Health:

• Olive oil and avocado are known to support cardiovascular health by improving cholesterol levels and reducing inflammation.

6. Immune Support:

• Garlic is known for its immune-boosting properties, which can help ward off illnesses.
• The vitamin C in tomatoes, bell peppers, and greens supports immune function.

7. Weight Management:

• This salad is low in calories but high in nutrients, making it a great option for weight management.
• The healthy fats and fiber help you feel full and satisfied.

By incorporating this mixed salad with olive oil and garlic sauce into your diet, you can enjoy a delicious, nutrient-packed meal that supports overall health and well-being.