• Shelley Whizin

Mike’s Mighty Mediterranean Chopped Salad

Serves 4-6

My son in law, Mike, was a professional baseball player, so the whole family is very

sports oriented and health conscious. Living in Israel for 2 . years, I learned to cook a

lot of different recipes and one of my very favorite salads was a Mediterranean chopped

salad. We called it, an “Israeli” salad, and it’s also called an “Arabic” salad, but it all

comes from the Mediterranean/Middle East, so whatever name you call it, it’s good.

Here’s a little different twist on that salad, by adding another crunch factor, and it’s super

nutritious! Mike loves it! Super seeds, like flaxseeds, chia seeds and hemp seeds are a

great source of omega 3’s and minerals like magnesium and zinc. Again, use your

imagination. Whatever you add will taste great! ENJOY!


  • 10 Persian cucumbers (preferably Melissa’s organic)

  • 4 Large Tomatoes on the vine or cherry tomatoes (preferably Melissa’s organic)

  • 2 heads Romaine lettuce

  • 1/2 bunch cilantro (yep, organic)

  • 1/4 cup slivered toasted almonds

  • 1 tablespoon sesame seeds, tablespoon hemp seeds, tablespoon chia seeds

  • 1/2 teaspoon Everything but the Bagel seasoning (from Trader Joes)

  • 1/4 teaspoon salt

  • 1/4 teaspoon garlic powder

  • Pinch of pepper

  • Remember to use any other ingredients that call to you.

  • 3 tablespoons extra virgin olive oil

  • 3 lemons (yes, preferably Melissa’s seedless/organic)


  • Chop the cucumbers into 1/2 inch pieces.

  • Dice the tomatoes into 1/2 inch pieces.

  • Chop the romaine lettuce into 1/2 slices

  • Chop up cilantro into tiny bits.

  • Add slivered toasted almonds, hemp seeds, flax seeds, chia seeds, sesame seeds,

  • and, yes, you guessed it, Everything but the Bagel seasoning, salt and pepper.

  • Mix together.

  • Cut the lemons in half and squeeze the juice of the lemon onto the salad

  • Pour the olive oil and mix together

  • Taste to see if it needs a pinch of salt, pepper, lemons or anything else you’d like.

  • Use your instincts to get the salad just the way you like it. Remember these are the

  • base ingredients. Feel free to add what inspires you.

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