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Hi, I'm Judy Mayer

Eating doesn’t have to be so hard, but for many confusion exists about what’s healthy and what’s not. Bombarded with so much information — much of it in the form of silver bullets and easy answers — people often don’t know where to turn...
Judy Mayer

A Pocketful of Salad

What's For Dinner
Timely advice, tasty tips and a little tough love from Outpost's resident nutritionist, Judy Mayer. By Judy Mayer on March 19, 2012


Pita breads have inspired unlimited recipes from many cuisines. Tasty and low in fat, pita breads can be made into sandwiches, pizzas, appetizers and my favorite – pita chips.  The truth is that pita bread can be served with just about anything.


What I really love about a pocket sandwich is that it’s the perfect portion! (but you have to stick to just one half).


Serve this on Meatless Monday – but leave out the cheese if you favor a vegan pita.


Greek Pocket Salad


Boy! This is so good – dip every lovely bit into hummus and serve it with a green salad.


Serves 4

2 whole grain pita pockets, cut in half

2 small cucumbers, seeded and chopped

4 roma tomatoes, diced

1 small red onion, chopped

1/3 cup crumbled feta cheese

1/4 cup kalamata olives, roughly chopped

2 tablespoons olive oil

1 tablespoon balsamic vinegar

1 tablespoon fresh basil, minced

2 tablespoons freshly squeezed lemon juice

1/4 teaspoon fresh or dried oregano leaves


1.    Combine cucumbers, tomatoes, onion, feta cheese and olives in a medium-sized bowl.

2.    Mix olive oil, balsamic vinegar, basil, lemon juice and oregano together in a small bowl. Pour over vegetables and stir well to combine. Divide mixture evenly into 4 portions. Chill or store in refrigerator until ready to serve.

3.    Fill each pita half with one portion of vegetable mixture and serve.

Per serving: 291 calories, 16g fat, 3g sat fat, 34g carbohydrates, 8g protein, 635mg sodium,6g fiber

If you’re looking for less sodium, substitute the kalamata olives with black olives and you’ll save 162mg of sodium.


Bonus! The basil and oregano are powerhouse herbs that fight inflammation – oregano has more antioxidants than blueberries. Spring is almost here – plant these two beauties in your garden and enjoy them year around.


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