Fresh Nutritious Salad Bowl

Healthy nutritious salad that makes your mouth water

Nutritious Mediterranean Salad (Fresh, Crunchy, & Perfect for Everyday Health!)

A vibrant, mineral-rich, hydrating salad that supports natural wellness from the inside out.

Fresh vegetables, simple ingredients, and clean flavors — sometimes the healthiest meals are the ones that rely on whole, unprocessed food. This Mediterranean-inspired salad is one of my weekly staples because it is packed with hydration, antioxidants, healthy fats, fiber, and the kind of nutrients your body can actually feel.

This recipe is perfect for lunch, meal prep, or as a nourishing side dish. It supports digestion, skin health, and overall vitality — especially when you pair it with a balanced routine and whole-foods eating style. Let’s get into this beautifully simple and incredibly delicious salad.

 

INGREDIENTS

Salad Base

• 2 large cucumbers, chopped

• 3 tomatoes, chopped

• 1 red onion, finely sliced

• 1 green bell pepper, chopped

• Kalamata olives, handful

• Vegan feta, crumbled

Dressing

• Olive oil

• Fresh lemon juice

• Black pepper

 

Why This Salad Works

This salad is built entirely from nutrient-dense, high-hydration ingredients:

Cucumber

Cooling, hydrating, and rich in silica — amazing for skin health, hydration, and digestion.

Tomatoes

Packed with antioxidants like lycopene, tomatoes help support cellular health and reduce inflammation.

Red Onion

A source of quercetin and natural sulfur compounds that support detoxification and healthy hair, skin, and nails.

Green Bell Pepper

Loaded with vitamin C — essential for collagen production and overall immune support.

Kalamata Olives

Healthy fats + antioxidants that support heart health and provide long-lasting energy.

Vegan Feta

Creaminess without dairy — the perfect balance to the crisp vegetables.

Olive Oil + Lemon

A classic Mediterranean combination known for supporting heart health, digestion, and nutrient absorption.

This recipe is simple but incredibly effective because each ingredient fuels the body in a different beneficial way.

 

HOW TO MAKE THE NUTRITIOUS SALAD (STEP-BY-STEP)

Step 1 — Prep Your Vegetables

Rinse all your produce thoroughly.

Chop your cucumbers, tomatoes, and green bell pepper into medium-sized chunks. Slice the red onion thin so the flavor blends without overpowering the bowl.

Place everything into a large salad bowl.

Step 2 — Add the Olives & Feta

Sprinkle in a handful of Kalamata olives (whole or halved), and crumble vegan feta over the top.

You can add as little or as much feta as you prefer — this is the ingredient that brings the creamy balance to the crisp veggies.

Step 3 — Whisk Your Dressing

In a small bowl, whisk together:

• Olive oil

• Fresh lemon juice

• Black pepper

Taste as you go.

If you love a bright, tangy dressing, add more lemon.

If you want richness, add more olive oil.

Step 4 — Combine & Toss

Pour the dressing over your vegetables and toss gently so every piece is coated.

The moment the lemon hits the tomatoes and cucumbers, the flavors open up and become incredibly fresh and light.

Step 5 — Chill or Serve Immediately

This salad is delicious served right away, but the flavor becomes even better after 30 minutes in the refrigerator as everything marinates.

 

Meal Prep Tips

This salad holds up beautifully for 24–36 hours in the refrigerator if you wait to add the dressing.

If meal-prepping:

1. Store vegetables in one container.

2. Store olives + vegan feta separately.

3. Mix the dressing and keep it in a small jar until ready to serve.

Add the dressing only when you are ready to eat it — this keeps everything crisp and fresh.

 

Why This Recipe Is a Staple on My Wellness Plate

This is one of the simplest and cleanest ways to get vitamins, minerals, healthy fats, and fiber in one bowl.

It’s hydrating, anti-inflammatory, energizing, and supports overall health — all without heavy cooking, complicated steps, or processed ingredients. When eating clean, natural meals becomes easy and enjoyable, consistency becomes effortless.

 

Important Note

Please do not consume this recipe if you are allergic or think you may be allergic to any of the listed ingredients.