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Mediterranean Spinach Salad Recipe

Our Mediterranean Spinach Salad Recipe is a colorful salad that’s large enough to feed a crowd! You know, it’s been said that we first eat with our eyes… which activates our tastes buds and then all the magic of a meal begins. I quite love vegetables… each with their individual colors, textures, and flavors that makes them unique. When they are brought together in this appetizing salad, it’s purely magical. Today’s Mediterranean medley has heirloom tomatoes, multi-colored petite peppers, mini cucumbers, spinach, kalamata olives, and greek feta cheese. Oh, and we can’t forget the dried oregano, olive oil, and sea salt– it’s everything your tastebuds can imagine, plus all the healthy benefits of the Mediterranean! χαίρομαι!! Enjoy!

Hip Hooray. . . it’s Fit Friday! We love hangin’ out with Miss Nichole from Pure Clean Fitness! She’s a been a part of our Friday’s for many years and we love her so much! Thank you, Nichole, for coming every week and sharing your awesome fitness knowledge with us! If you want check out more of our Fit Friday posts then CLICK HERE

Mediterranean Spinach Salad Recipe is a colorful salad to feed a crowd! by

Healthy benefits of our Mediterranean Spinach Salad Recipe 

Tomatoes- Antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.

Peppers- Red, Orange, and Yellow Bell Peppers are full of great health benefits—they’re packed with vitamins and low in calories! They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron.

Cucumbers- Good sources of fiber, particularly in the skin. They also provide potassium and magnesium. The AHA also recommend reducing sodium and increasing potassium intake to help prevent high blood pressure. The cucurbitacins in cucumber may also help prevent atheroslcerosis.

Spinach- An excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.

Kalamata Olives- Good source of fiber, calcium, vitamin C, vitamin A, vitamin E and vitamin K. They also provide some magnesium, phosphorous and potassium per serving as well as B vitamins.

Greek Feta Cheese- Feta is a brined, white cheese with a soft and creamy texture. Compared to other cheeses, it’s low in calories and fat. It also contains a high amount of B vitamins, phosphorus and calcium, which can benefit bone health. Additionally, feta contains beneficial bacteria and fatty acids.

Oregano- Leaves of the oregano plant have antispasmodic, antiseptic, carminative, diaphoretic, increase bile secretion, expectorant and stimulant. Oregano has been found to have anti-bacterial, anti-fungal and antiseptic activities.

Olive Oil- Is widely recognized as one of the world’s healthiest oils. In fact, people tend to live longer and healthier lives in regions where olive oil is a staple part. It is rich in healthy monounsaturated fats, contains large amounts of antioxidants, strong anti-inflammatory properties, may help prevent strokes, protective against heart disease.

Mediterranean Spinach Salad Recipe is a colorful salad to feed a crowd! by

Fit Fri-Yay!

This week I got to celebrate three months since my last chemo treatment. Before you start rolling your eyes or raising eyebrows in my direction I will let you know; yes, I will be counting down the first year in months, after that I will go ahead and only celebrate, at least publicly, on the year.

It has been three months since I had sat in chair for hours while different meds were rotated through the port in my chest. Meds that would consequently leave me drained and fatigued, unable to form a clear thought for days, nauseous and unable to eat, and so many other consequences that pretty much left me frustrated and unrecognizable to myself.

This week I celebrate my taking time to recognize my strengths, my abilities. I am taking time to appreciate myself. It took  getting cancer for me to truly appreciate myself. Now I must work to make sure that I continue to appreciate myself, continue to recognize my strengths.

In the past few weeks I have changed the title of my page, removing the word fitness. Throughout the years I have come to recognize the importance of overall health. Health that goes beyond the scope of the gym and what you put in your mouth. Instead I want to focus on a fit mind, fit soul and heart, and fit body.

So this week I challenge you to take inventory of yourself. Take some time to recognize all of your strengths, all of your abilities. And what better time to take inventory than at the end of the year. Recognize all you have accomplished this year. Remember to focus on the positives.





 Enjoy our Mediterranean Spinach Salad Recipe and some of these, too!

Mediterranean Spinach Salad Recipe is a colorful salad to feed a crowd! by

Yield: 12

Mediterranean Spinach Salad Recipe

Mediterranean Spinach Salad Recipe is a colorful salad to feed a crowd! by

Our Mediterranean Spinach Salad Recipe is a colorful salad that’s large enough to feed a crowd!

Prep Time 15 minutes
Total Time 15 minutes


  • 4 cups fresh spinach leaves
  • 2 cups heirloom petite tomatoes, halved
  • 3 petite cucumbers, sliced
  • 6-7 multicolored petite peppers, sliced into rounds
  • 1 cup kalamata olives, pitted and halved
  • 3 ounces greek feta cheese
  • 2 tablespoons dried oregano
  • 1 tablespoon coarse sea salt
  • extra virgin olive oil, for serving


  1. In large serving bowl; layer assorted vegetables and kalamata olives between 2 cups of evenly distributed spinach; repeat.
  2. Finish top with assorted vegetables, kalamata olives, greek feta cheese, dried oregano, and coarse sea salt.
  3. Serve with extra virgin olive oil.
  4. Enjoy our Mediterranean Spinach Salad Recipe! 🙂

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 99Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 6mgSodium: 709mgCarbohydrates: 11gFiber: 3gSugar: 4gProtein: 4g

Bring home some Mediterranean Spinach Salad Recipe for dinner tonight! 

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We love creating recipes and sharing our adventures with you, so if you can do us a huge favor it’d really support us! It’s easier to stay motivated to share our best with you when we hear from you!! We adore our readers and it really makes our day to get comments, social tags/shares, or pins that you save for later to share with your family and friends! Our hearts sing when you do. We SEE you and we do our very best to respond to all the love! It also amps up our mo-jo so we get lots of awesome things done around here.   

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Love Always,

Nichole, Ruthie, & Madeliene 

Chef Ruthie

Owners at Cooking With Ruthie
Chef Ruthie is a professionally trained chef who specializes in bringing cuisines, cultures and culinary adventures to your kitchen. Chef Ruthie inspires readers to create in the kitchen, explore the world and find joy in all the many aspects of living!

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