Cucumber, Tomato, Red Onion, and Kalamata Olive Salad

🥗 Horiatiki Salata: The True Greek Salad

Known in Greece as Horiatiki (rustic or peasant salad), this mixture is the epitome of the summer Mediterranean diet. The healthiest and lightest version omits the heavy block of feta cheese, focusing all the attention on the hydrating crunch of the cucumber, the juiciness of the tomato, and the deep umami flavor of authentic Kalamata olives. A triumph of hydration without cooking.

🥒 Why it is exceptionally healthy

• Super Hydration: Cucumber is 96% water, providing instant cellular hydration, perfect for hot days or after playing sports.
• Real Monounsaturated Fats: Kalamata olives, famous for their dark color and fruity flavor, provide healthy fats excellent for the heart and hormonal balance.
• Quercetin: Raw red onion is incredibly rich in quercetin, a powerful antihistamine and anti-inflammatory flavonoid.

📝 Step-by-Step Preparation

1. Cutting the Cucumber: Wash 1 large cucumber. Peel it leaving thin strips of green skin (for color and texture). Cut it in half lengthwise and then into thick half-inch slices. Put it in a wide salad bowl.
2. The Tomatoes: Wash 3 ripe vine tomatoes (about 10.5 oz / 300g) or a good handful of cherry tomatoes. Cut them into irregular wedges and add them to the cucumber.
3. The Red Onion: Peel half a red onion (about 1.8 oz / 50g) and cut it into very, very thin slices or julienne. (If it is very spicy, soak it in ice water for 5 minutes before using it). Add it to the bowl.
4. The Intense Flavor: Add a good handful (about 1.4 oz / 40g) of black olives, preferably the Kalamata variety with pits, which retain much more flavor.
5. The Mediterranean Dressing: In a small jar, mix 1 fl oz (30ml) of EVOO, the juice of half a lemon (or red wine vinegar), a generous pinch of coarse salt, and a tablespoon of good quality dry oregano. Shake well.
6. Service: Pour the dressing over the salad and toss carefully with your hands or two spoons so as not to break the tomatoes. Serve very fresh.