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Greek Salad with Sardines and Wheat Berries

This classic salad gets a nutritional overhaul with omega-3-rich sardines and vitamin-packed whole grains. Providing anti-inflammatory effects, this salad works well for lunch or a light dinner. Use quinoa and gluten free bread to make gluten free

Makes 1 serving. Total preparation time: 5 minutes.


1. In large bowl, mix lemon juice, olive oil, water, and sardines. Toss with feta cheese and olives.

2. Add salad ingredients and toss. Before serving, top with wheat berries or quinoa. Serve with toast.

Per serving: 486 calories, 9g total fat, 2g saturated
fat, 27mg cholesterol, 259mg sodium, 230mg potassium, 85g total carbohydrate, 17g dietary fiber, 26g protein.


1 1⁄2 cups mixed baby greens, or spinach and romaine lettuce

1⁄2 green onion or 1 tablespoon diced red onion
1⁄4 cup white beans, butter beans or cannellini beans
1⁄4 cup cherry tomatoes, halved, or 1 sliced tomato
1⁄4 cup diced red bell pepper
1⁄4 cup sliced cucumber
1 celery rib or 1 carrot, diced
1⁄4 teaspoon dried oregano or Italian seasoning
1⁄8 teaspoon pepper
1⁄2 cup cooked wheat berries, farro or quinoa
1⁄2 slice toasted sprouted grain bread or 1/4 cup whole grain flatbread crackers


Lemon juice from half a lemon
1⁄2 teaspoon olive oil
1⁄2 tablespoon water
2 sardines, chopped, or 1 ounce tuna
1 tablespoon feta cheese
1 tablespoon olives

We realize that you may not always have the time to cook meals from scratch, and that a quick and easy substitution may be needed. We always recommend cooking the real thing, but in a pinch you can try this instead:

Buy premade Greek salad. Add cherry tomatoes, diced cucumberand cooked quinoa. Serve with olives and 2 Tbs. goat cheese for authentic Greek flavors. Top with a few sardines for extra omega-3’s. Enjoy!