Note: This recipe is especially for pregnant
and breastfeeding women, but it can be a nutritious part of
almost anyone's diet. Pregnant and breastfeeding women need
to consume extra calories and eat a variety of nutritious foods
to contribute to their baby's growth and development.
20 minutes (not including time for marinating)
- 1/2 head romaine lettuce, washed and patted dry, cut into
- 3 c. fresh spinach, torn into 1-inch pieces
- 18 kalamata olives or Greek olives, pitted
- 1 large cucumber, chopped
- 2 large tomatoes, chopped
- 1 green bell pepper, chopped
- 1 c. red onion, chopped
- 1/2 lb. firm tofu, rinsed and patted dry, cut into 1-inch
Marinade and dressing:
- 4 tbsp. olive oil
- 1 tsp. dried oregano
- 1 lemon, juiced
- salt and black pepper to taste
- 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.
- 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.
- In a large salad bowl, combine lettuce, spinach, olives,
cucumber, tomato, bell pepper, and onion.
- Add tofu and marinade to the bowl and toss.
about 1 1/2 cups
Nutritional analysis (per serving):
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
Nutritional analysis may vary depending on ingredient brands
Why this recipe is good for pregnant or breastfeeding
This Greek salad recipe, 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. In this recipe,
tofu is marinated to taste like feta cheese. Like cheese, tofu is a
good source of calcium.
Steven Dowshen, MD
Date reviewed: August 2005
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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