Mike’s Mighty Mediterranean Chopped Salad


By Shelley Whizin, as featured in Chapter 2 of her book “What Do You Bring to the Table? A Savory, Sensory and Inspirational Guide to Living a Yummy Delicious Life”.

BIG BLEND RADIO: Shelley Whizin shares how to make her recipe ‘Mike’s Mighty Mediterranean Chopped Salad’ that’s featured in her latest book, “What Do You Bring to the Table?” Listen here in the YouTube player or download the podcast  from PodBean or SoundCloud.

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 ½ 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!

Serves 4-6

Prep time: 20 minutes



10 Persian cucumbers (preferably Melissa’s organic)

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

2 heads Romaine lettuce

½ bunch cilantro (yep, organic)

¼ cup slivered toasted almonds

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

½ teaspoon Everything but the Bagel seasoning (from Trader Joes)

¼ teaspoon salt

¼ 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 ½ inch pieces.

Dice the tomatoes into ½ inch pieces.

Chop the romaine lettuce into ½ 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.

For more about “What Do You Bring to the Table? A Savory, Sensory and Inspirational Guide to Living a Yummy Delicious Life,” visit https://www.whatdoyoubringtothetablebook.com/

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