Ten Easy Greek Lunches - that are good for you too!

Summer in Crete means sun, sea, siesta. A light lunch is often called for.The Cretan diet full of fruits and vegetables lends itself to light lunches. Here are a few of my favourites, the bonus is that they are good for you too!

First choose your view,  perhaps watching the waves break on the shore?

Or do you prefer a quiet village setting?

1. Watermelon and Feta salad, sprinkled with ouzo

Add a couple of cherries and strawberries if you like

Why is this so good for you, apart from being delicious? Low in calories,Watermelon is an excellent source of lycopene. In one study, after controlling for other stroke risk factors, such as 

 age and diabetes, they found that men with the highest blood levels of lycopene were 55 percent less likely to have a stroke than those with the lowest. New research also highlights the role of watermelon nutrients on heart attack prevention, via a significant reduction in blood pressure.It also contains VitaminC, B6, and Potassium and has anti inflammatory qualities. This, along with the shot of protein and calcium that the Feta provides, makes an ideal lunch.

Did you know that cherries are a natural pain killer, research shows 12 cherries = 1 aspirin. Bring on the cherries I say!

2. Mixed "Psaros"* salad in a parmesan basket. 

Much higher in calories - so not one if you are trying to lose weight. Due to the parmesan basket and the dressing. However it's all there - protein from the cheese and bacon and bursting with fresh vegetables and fruit.
* Almyrida

3. Fennel and avocado salad with balsamic dressing

What is so good about this one?

Start with the basics of tomatoes - rich in Lycopene, vitamins and antioxidants. 

The onion has both vitamins and antiseptic qualities. 

Cucumbers are  an excellent source of vitamin K (Be careful of vitamin K if you are on blood thinners as it affects the dose) and molybdenum. They are also a very good source of the pantothenic acid. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin, and vitamin B1. They also contain the important nail health-promoting mineral silica. 

Add avocado - rich in vitamin E and good fats

Thinly sliced fennel bulb, bursting with vitamins and folic acid (iron) is also a diuretic, and anti flatulant so if you suffer from bloating, this is a delicious way to find relief.

4. Stuffed tomatoes

Tomatoes, full of vitamins as we know, but did you know that cooking them enhances the antioxidant value? Fill with rice and herbs. If you add nuts, beans or rice to the filling you have your protein too!

5. Greek salad

Everyone's favorite Greek salad. Full of vitamins, minerals and antioxidants. The cheese provides protein and calcium. Drizzle with olive oil for heart friendly oils. Olive oil is recognized as one of the healthiest edible oils since it contains less saturated fats. Additionally, it composes linoleic (omega-6) and linolenic acid (omega-3) essential fatty acids. It is also rich in vitamin E and vitamin K

6. Dolmades (Stuffed vine leaves)

Similar in nutritional qualities to stuffed tomatoes, stuffed vine leaves can be served as a side dish or have meat or nuts added for protein.

Vine leaves are low in Saturated Fat, and very low in Cholesterol and Sodium. They are also a good source of Vitamin C, Vitamin E, Niacin and Iron, and a very good source of Dietary Fibre, Vitamin A, Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Magnesium, Copper and Manganese.

7. Tuna Salad

All the benefits of a mixed salad - add avocado to it- along with the goodness of Tuna

Tuna is low in Saturated Fat. It is also a good source of Vitamin B6 and Phosphorus, and a very good source of Protein, Niacin, Vitamin B12 and Selenium.

Smoked tuna is particularly delicious

8. Green beans in tomato sauce

Full of vitamins and fibre, green beans are low in Saturated Fat, and very low in Cholesterol. Also a good source of Thiamin, Riboflavin, Calcium, Iron, Magnesium and Potassium, and a very good source of  Vitamin A, Vitamin C, Vitamin K, Folate and Manganese.

9. "Cotton Club"* Caesar salad

Similar to the "Psaros" salad, this salad is a meal in itself, full of flavour and goodness. Protein provided by the chicken, bacon and cheese, and vitamins by the veggies. The dressing however pumps up the calories and should be regarded as a once in a while treat, or at least a main meal not a side dish or snack.

*Georgioupolis

10. Calamares

Served with salad rather than chips, Calamares can be a good and delicious lunchtime choice.

Calamares  are  a good source of Niacin and Zinc, and also of Protein, Riboflavin, Vitamin B12, Phosphorus, Copper and Selenium

They are however high in cholesterol so don't overdo it if you have high cholesterol.

Don't forget the fresh crusty bread!

Why not finish your lunch with a platter of fresh fruit?