Fresh Fridays


fresh figs

Feta and Goat Cheese Treats 


The Mediterranean Diet can bring a wide world of delicious cheeses to your table, each with a unique flavor and texture. Discover some new favorites by asking to taste a few different ones each time you shop where cheese is sold.


As you plan summer meals and menus, you can always rely on these popular cheeses that go so well with fresh vegetables:   


Feta can be crumbled on all manner of summer salads or sliced tomatoes and blended with yogurt for dips and dressings. It pairs well with fresh herbs, lemon, nuts, grains, and beans. Sample traditional Greek feta, plus varieties from France and Bulgaria, as well as the milk-based versions made in the U.S. They differ in saltiness and texture. If the feta you buy comes in salt brine, store it in the brine in the refrigerator and use it within a week or so.  


Goat Cheese, sometimes labeled chevre, is widely available in a creamy form, in a variety of shapes, including logs and discs. Try plain as well as marinated styles paired with beets and walnuts atop salad greens, as an ingredient in pasta sauces, or as a spread for crostini, crackers, or your morning toast.  Keep leftovers tightly wrapped in plastic in the refrigerator.


Here are three easy and tasty ways to surprise your family and friends with some decidedly different treats using feta and goat cheese.



Greek Feta Salad in a Shot Glass 

Serves 4 


Experiment with different fresh vegetable and herb combinations.  Watch a video demonstration here.


IngredientsGreek Feta Salad

cucumber, sliced
6 ounces crumbled Feta cheese
6 cherry tomatoes, diced
Fresh mint or dill, chopped
Freshly squeezed lemon juice  



Arrange 4 shot glasses on the counter. Dice the cucumber and spoon into each shot glass, tapping the glasses on the bottom to help the pieces settle into an even layer.  Top with a portion of crumbled Feta and a few tomato pieces. Add a bit of dill and sprinkle with lemon juice.


Nutritional Analysis: 

Calories: 122, Fat: 9g, Sodium 404mg, Carbohydrate: 4g, Protein: 6g 


Recipe courtesy of President/Rondele



Goat Cheese Roule Balls 

Serves 8           


These pretty appetizers are very easy to make. Use black sesame seeds, turmeric, sweet paprika, chopped nuts, or minced herbs for a variety of coatings. Watch a video demonstration here


IngredientsRoule Balls

11 ounces fresh goat cheese

Assortment of colorful spices, nuts, and seeds



Unwrap the goat cheese and let it sit at room temperature for about 15 minutes. Arrange your choice of seeds, nuts and spices in small bowls.  Slice the cheese into 1-inch discs and roll each disc into a round ball. Gently roll each ball in a coating until covered.  Insert a twig or toothpick into each ball. Serve on a plate or platter.  


Nutritional Analysis: 

Calories: 117, Fat: 8g, Sodium 184mg, Carbohydrate: 3g, Protein: 8g   


Recipe courtesy of President/Rondele



Feta Skewers 

Serves 8           


Grill this tasty combination for even more flavor.  Watch a video demonstration here



4 tablespoons extra-virgin olive oil
1 teaspoon Italian herb blendFeta Skewers
1 pint cherry tomatoes, halved
1 cup pitted Kalamata olives
8 ounces Feta cheese, cut into -inch cubes
1 small cucumber cut into -inch-thick slices


Combine oil and herbs in a small bowl and set aside.

Thread the remaining ingredients onto 5 skewers in this order: tomato, olive, feta, cucumber, feta.  Arrange the skewers on a platter, drizzle with the herb oil, and serve.


Nutritional Analysis: 

Calories: 183, Fat: 14g, Sodium 527mg, Carbohydrate: 4g, Protein: 4g   


Recipe courtesy of President/Rondele.   


Fresh Fridays is a bi-weekly celebration of Mediterranean eating and living.  We hope our Friday recipes will remind you just how easy and delicious eating the Mediterranean way can be.

 To find even more delicious Mediterranean recipes please visit our  

Mediterranean Foods Alliance (MFA) website