- Easy
- 15 min
- 2 serv.
- 11 synergies
- Now at its best: Tomato
A fresh Greek salad with crumbled feta, cucumber, tomato and Kalamata olives, brought together by a nutty dressing of ground flaxseed, olive oil and oregano.
Everyone knows the Greek salad. Tomato, cucumber, feta, olives, done. But this version has a secret weapon: a dressing of ground flaxseed, olive oil and lemon juice that sits for five minutes until the flaxseed swells and the dressing turns thick and nutty. Almost like a tapenade, but lighter.
The vegetables are kept simple — wedges of tomato with all their juice, half-moons of cucumber that crunch with every bite, thin rings of red onion with just enough bite. The olives are Kalamata: dark purple, meaty, with that signature bitter undertone no other olive can match. And the feta isn't neatly cubed but generously crumbled, so it's in every mouthful.
Not a plate, but a platter. And that crusty bread alongside isn't a suggestion — it's a necessity. Someone needs to mop up that dressing.
- 15
- min prep
- 0
- min cook
- 15
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Feta cheese 
Extra virgin olive oil Olive oil improves calcium absorption from feta
Technical: Feta contains 493mg calcium per 100g. Fat-soluble vitamins D and K2 are needed for calcium absorption. Olive oil contains mono-unsaturated fats that improve absorption of these vitamins and minerals. Olive oil also contains oleuropein involved in bone metabolism.
What does this mean for you? Always drizzle feta with olive oil — the Mediterranean tradition of feta with olive oil is scientifically smart.
JointsMuscle Gain
Feta cheese 
Tomatoes Greek salad synergy - fat for lycopene absorption
Technical: Tomato contains lycopene, a carotenoid that is fat-soluble. Feta contains 21g fat per 100g that dissolves lycopene and promotes micelle formation in the gut, increasing absorption up to 4x. Feta's calcium (493mg/100g) — calcium contributes to the maintenance of normal bones (EFSA-approved). The Greek salad is a scientifically optimal combination.
What does this mean for you? Always combine feta with tomato (and olive oil) — exactly like in a Greek salad. The fat from feta ensures you absorb 4x more lycopene.
HeartSkin & HairJoints
Ground flaxseed Extra virgin olive oil ALA omega-3 + oleic acid: complementary fatty acids for heart and brain
Technical: Flaxseed contains 23g ALA (omega-3) per 100g. Olive oil contains 73% oleic acid (omega-9) with proven cardiovascular benefits. ALA is partly converted to EPA/DHA, while oleic acid lowers LDL. Together they offer complementary lipid modulation.
What does this mean for you? Add ground flaxseed to salads with olive oil dressing, or mix into pesto. Two fatty acid sources that protect your heart through different routes.
HeartFocusAnti-inflammatory
Extra virgin olive oil Tomatoes Mediterranean golden rule: fat increases lycopene absorption 4x
Fat significantly increases lycopene bioavailability (PMID: 15927929)
Technical: Tomatoes contain lycopene (3-7mg per 100g), a carotenoid with strong antioxidant action. Lycopene is fat-soluble with only 10-15% absorption without fat. Olive oil increases this to 40-60% (2.5-4x improvement). Cooking further increases lycopene bioavailability.
What does this mean for you? Always add olive oil to tomato dishes — sauces, salads, bruschetta. This is why Mediterranean cuisine is so healthy. Cooked tomatoes with olive oil = maximum lycopene.
HeartSkin & Hair
Kalamata olives Feta cheese Mediterranean combination: healthy fats + calcium
Technical: Olives contain oleuropein (antioxidant) and mono-unsaturated fats (75%). Feta provides calcium (493mg/100g) and fat-soluble vitamins. The fats from olives improve absorption of calcium and vitamin D from feta.
What does this mean for you? The classic Greek combination of olives and feta is not only delicious but also nutritionally smart. Perfect in salads or as meze.
HeartJointsAnti-inflammatory
Kalamata olives Tomatoes Fat-rich olives increase lycopene absorption from tomato
Technical: Olives contain 15-20% mono-unsaturated fat that increases lycopene (fat-soluble carotenoid) absorption from tomatoes by 2-4x. Olives also contain hydroxytyrosol, a powerful antioxidant that works synergistically with lycopene.
What does this mean for you? Add olives to your tomato salad or bruschetta. The Mediterranean tradition is based on centuries of culinary wisdom and science.
HeartSkin & HairAnti-inflammatory
Dried oregano Extra virgin olive oil Fat makes carvacol and thymol absorbable
Lambert JD et al. (2004) in Molecular Nutrition & Food Research showed that dietary fats enhance absorption of phenolic compounds from herbs.
Technical: Oregano contains carvacrol (60-74%) and thymol (1-5%) — potent phenolic compounds with broad bioactivity, traditionally valued in food preservation. These compounds are fat-soluble and poorly absorbed without fat. Olive oil dissolves them and significantly increases their bioavailability. This explains why oregano oil always comes in a carrier oil.
What does this mean for you? Cook oregano in olive oil or make oregano-olive oil dressing. The bioactive compounds in oregano are fat-soluble — without oil you barely absorb them.
Immune SystemDigestion
Dried oregano Tomatoes Mediterranean synergy - antioxidants stabilize lycopene
Böhm V et al. (2002) in Journal of Nutrition showed that antioxidants improve lycopene stability.
Technical: Oregano's antioxidants (rosmanol, carvacrol, thymol) protect lycopene from tomato against thermal degradation during cooking. Lycopene is heat-labile but released from cell walls by heating. The herbs act as an antioxidant shield: they scavenge free radicals that would break down lycopene.
What does this mean for you? Add oregano to tomato sauce during cooking. The oregano protects the lycopene while heat releases it — that's why Italian tomato sauce with oregano is so healthy.
HeartImmune System
Red onion Extra virgin olive oil Fat increases bioavailability of quercetin from red onion
Technical: Red onion contains 32-65mg quercetin per 100g — the richest food source. Quercetin is poorly water-soluble (2μg/mL) but dissolves well in fats. Olive oil increases quercetin oral bioavailability by 50-70% through lipid-based lymphatic transport instead of the portal vein.
What does this mean for you? Sauté red onion in olive oil (soffritto) for maximum quercetin absorption. Oil dissolves quercetin and improves transport to your bloodstream. Caramelizing also enhances flavor.
Anti-inflammatoryHeart
Sea salt Tomatoes Minerals improve flavor perception and electrolyte balance
Technical: Sea salt contains trace minerals (magnesium, potassium, calcium) besides sodium. Tomato is rich in potassium (237mg/100g) and lycopene. Avocado adds magnesium (29mg) and potassium (485mg). Together they form a broad electrolyte profile: sodium (salt) + potassium (tomato/avocado) + magnesium (avocado) — essential for fluid balance and nerve function.
What does this mean for you? Sprinkle tomato and avocado with a pinch of sea salt. This is more than flavor — the minerals complement each other for a complete electrolyte balance.
HeartEnergy
Sea salt Extra virgin olive oil Minerals + polyphenols for cellular balance
Technical: Sea salt's sodium is essential for the sodium-potassium pump (Na+/K+-ATPase) that regulates every body cell. Olive oil's oleuropein and hydroxytyrosol provide antioxidant protection for cell membranes. The combination supports cell integrity: sea salt regulates ion balance, olive oil protects the membrane. In Mediterranean cuisine, coarse sea salt + olive oil is the most basic flavor profile.
What does this mean for you? Freshly ground sea salt with extra virgin olive oil is the simplest and most nutritious finishing of any dish. The combination provides the basic needs of your cells: minerals for function, polyphenols for protection.
HeartGeneral Wellness
Instructions
- 1 Make the dressing: mix the ground flaxseed, olive oil, lemon juice, oregano and sea salt in a small bowl.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 1 days in fridge
Tags & Diet
Allergens: Dairy