Looking for a simple, nutrient-packed dish straight from the Mediterranean? This traditional Greek horta recipe features wild or cultivated leafy greens gently boiled and topped with high-quality extra virgin olive oil (EVOO) and fresh lemon juice. It’s a staple of the Cretan diet, known for its heart-healthy, anti-inflammatory benefits—and it couldn’t be easier to prepare.
This Greek Horta recipe comes from our friend and colleague, Dr. Artemis Morris. You can read her blog about the benefits of quality extra virgin olive oil (EVOO) here.
Why Horta Matters: Tradition Meets Nutrition
Horta (Greek for “greens”) has been a cornerstone of the Mediterranean diet for centuries. In Crete, it’s said that if you let a Cretan on your land, “not a weed will be left”—a nod to their love of wild greens.
During World War II, the people of Crete survived and thrived on mother nature’s free greens. My mother made this dish nightly for my father, using dandelion greens, known for their role in supporting blood sugar balance. He lived to 94, with a strong heart and glowing skin, thanks in part to this simple, healing food.
While wild greens have a higher nutrient content than cultivated greens, eating many kinds of greens and the water they are boiled in is a delicious way to increase the nutrient density of your food. Consuming the liquid left after cooking allows you to capture the antioxidants in the EVOO plus the folate and other nutrients that have been released from the greens into the water.
You can use any mix of wild or cultivated greens like:
- Amaranth
- Dandelion greens
- Stamnagathi (a wild chicory found in Crete)
- Spinach, kale, broccoli rabe, collard greens, mustard greens and more
If foraging, be sure to pick greens from safe, untreated areas—and always identify your plants correctly!
Health Benefits of Greek Horta
- High in antioxidants, especially when made with quality extra virgin olive oil
- Packed with folate, magnesium, and phytonutrients from the greens
- Hydrating and detoxifying thanks to the cooking liquid (yes, drink it!)
- Aids in blood sugar regulation, digestion, and inflammation support
- Naturally gluten-free, vegan, low-carb, and nutrient-dense
Enjoy with love from the heart my family’s Cretan kitchen to yours…
Contributed by Dr. Artemis Morris, Naturopathic Physician, Licensed Acupuncturist, educator, researcher, and Mediterranean nutrition expert.
| Greek Horta Recipe (Boiled Greens with Extra Virgin Olive Oil and Lemon) |
| Servings | Prep Time | Cook Time |
| 2people | 5minutes | 15minutes |
| Servings | Prep Time |
| 2people | 5minutes |
| Cook Time |
| 15minutes |
- 1 lb. wild or cultivated leafy greens Choose from spinach, kale, dandelion, broccoli rabe, collard greens. Preferably organic.
- 1 tbsp. Sea salt for boiling water
- juice of 1 lemon
- 10 tbsp. extra virgin olive oil (EVOO)
- 1/2 tsp. fine sea salt for finishing
|
Ingredients
Servings: people
Units:
|
- Wash and chop the greens.
- Fill a large pot (2-gallon) with water and add 1 tbsp. of sea salt. Use enough water to cover the greens when added. Bring to boil.
- Add greens and simmer uncovered until soft, but still green and vibrant (about 10-15 minutes).
- Strain with a slotted spoon and transfer to a serving dish, including some of the cooking liquid.
- Add EVOO, juice of 1 whole lemon and fine salt to taste.
- Enjoy both the greens and the nutrient-rich broth—this is Mediterranean superfood at its best!
Tips & Variations
- Eat fresh: Horta is best enjoyed immediately while still warm.
- Mix and match greens: Try combining different types for taste and texture.
- Drink the broth: The “juice” is rich in antioxidants, folate, and minerals.
- Great as a side dish, light lunch, or detox-friendly meal.