Cretan "Xoriatiki" - The Greek Salad I Grew Up Eating Every Day

Greek Salad

Growing up on the island of Crete, we ate Greek salad - xoriatiki - almost every single day.

Not as a starter, not as a side dish, but as a central part of the meal, sitting on the table alongside everything else, eaten with bread to mop up the olive oil at the bottom of the bowl.

I make it the same way in Edinburgh now. And yes - I use a knife to cut the vegetables directly into the bowl. That is how many people in my family still make it today (haha!)

What makes xoriatiki(Greek salad) different?

The word xoriatiki means "village salad", and the Cretan version has a few things that set it apart:

• No lettuce - ever

• Chunky vegetables, not finely chopped

• Feta placed on top as a whole slab, not crumbled

• Generous olive oil — not a drizzle, a pour

• Kalamata olives, not just any olives

• Dried oregano sprinkled over everything at the end

  
  

It sounds simple. It is simple. But the combination is just perfect.

Why it's so good for you

The Cretan diet is one of the most traditional forms of the Mediterranean diet, which has been widely studied for its role in supporting heart health, blood sugar management and reducing the risk of chronic conditions.

Every ingredient in this salad earns its place:

🍅 Tomatoes - rich in lycopene, a powerful antioxidant linked to reduced cardiovascular risk. Interestingly, lycopene is better absorbed when eaten with olive oil — so this salad is doing the work.

🥒 Cucumber - hydrating, light, and high in water content. Great for keeping you full without adding many calories.

🫑 Green pepper - an excellent source of vitamin C and fibre.

🧅 Red onion - contains quercetin, an anti-inflammatory compound. In Crete we use it raw — stronger in flavour, but more of the beneficial compounds are preserved.

🫒 Kalamata olives - heart-healthy monounsaturated fats and polyphenols.

🧀 Feta - a good source of calcium and protein, and lower in saturated fat than many other cheeses.

🫙 Extra virgin olive oil - the cornerstone of the Cretan diet and one of the most evidence-based foods for cardiovascular health. Don't be shy with it.

My xoriatiki recipe

Serves 2 as a side

Ingredients:

• 3-4 ripe tomatoes, cut into chunks

• ½ cucumber, cut into half-moons

• ½ green pepper, sliced

• ½ small red onion, thinly sliced

• A handful of Kalamata olives

• 80-100g feta cheese (as a whole slab on top)

• 3-4 tbsp extra virgin olive oil

• 1 tsp red wine vinegar

• A generous pinch of dried oregano

• Salt and pepper to taste

  
  

Method:

Cut the tomatoes, cucumber, pepper and onion directly into your bowl - chunky, not finely chopped. Add the olives and season with salt and pepper. Place the feta on top as a whole piece. Pour over the olive oil and red wine vinegar. Finish with a generous pinch of dried oregano and serve immediately 0 with crusty bread if you like, to mop up the oil at the bottom.

That's it. Simple, fresh, and delicious.

Watch me make Greek Salad on Instagram!

I shared a quick video on Instagram showing exactly how I make this at home - including the knife-directly-into-the-bowl technique!

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