Greek Salad

Greek Salad

Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet.

Prep time: 20 minutes (not including time for marinating)

Ingredients:

Marinade and dressing:

Directions:

  1. Whisk together olive oil, lemon juice, oregano, salt, and pepper. Place tofu cubes and marinade in a sealable plastic bag and marinate for 2 to 3 hours in the refrigerator.
  2. Wash all fresh vegetables well since they will not be cooked. This is important for removing bacteria from the surface of raw vegetables to prevent illness.
  3. In a large salad bowl, combine lettuce, spinach, olives, cucumber, tomato, bell pepper, and onion.
  4. Add tofu and marinade to the bowl and toss.

Serves: 6

Serving size: about 1½ cups

Nutritional analysis (per serving):
214 calories
9 g protein
14 g fat
2 g sat. fat
12 g carbohydrate
4 g fiber
0 mg cholesterol
207 mg sodium
141 mg calcium
6 mg iron
96 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:
This salad with tofu instead of feta cheese is great for pregnant women. You should avoid soft cheeses and other unpasteurized dairy products because they can become contaminated with bacteria that can make your unborn baby sick. Here, tofu is marinated to taste like feta cheese. Like cheese, tofu is a good source of calcium.

Reviewed by: Steven Dowshen, MD





Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

© 1995-2013 The Nemours Foundation/KidsHealth. All rights reserved.





Bookmark and Share

Related Resources
OrganizationU.S. Food and Drug Administration (FDA) The FDA is responsible for protecting the public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, medical devices, our nation's food supply, cosmetics, and products that emit radiation.
Web SiteNational Center for Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.
OrganizationVegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.
Web SiteWomen, Infants, and Children (WIC) The Special Supplemental Nutrition Program for Women, Infants, and Children - better known as the WIC Program - serves to safeguard the health of low-income women, infants, & children up to age 5 who are at nutritional risk by providing nutritious foods to supplement diets, information on healthy eating, and referrals to health care.
Web SiteMyPlate for Moms MyPlate for Moms tailors the USDA's food guide to suit the individual needs of pregnant and nursing women.
Related Articles
Listeria Infections Listeriosis, a serious infection caused by eating food contaminated with a bacterium, primarily affects pregnant women, newborns, and adults with weakened immune systems. Some simple precautions can protect your family from infection.
Folic Acid and Pregnancy One of the most important things you can do to help prevent serious birth defects in your baby is to get enough folic acid every day - especially before conception and during early pregnancy.
Staying Healthy During Pregnancy During your pregnancy, you'll probably get advice from everyone. But staying healthy depends on you - read about the many ways to keep you and your baby as healthy as possible.
Pregnancy & Newborn Center Advice and information for expectant and new parents.
Why Are Pregnant Women Told to Avoid Feta Cheese? Find out what the experts have to say.
Eating During Pregnancy To eat well during pregnancy, your extra calories should come from nutritious foods that contribute to your baby's growth and development.
iGrow iGrow
Sign up for our parent enewsletter