Published:
August 17, 2022
Dice up two of summer’s favorite veggies, shake up the dressing, and in minutes you’ll be serving this delightful salad for lunch or with a favorite grilled entrée, such as our Dijon Grilled Chicken. See why besides being delicious, this salad has some excellent benefits for your health.
Health Benefits of Cucumbers
We’ve focused on the benefits of eating tomatoes in other recipes like our good ‘n healthy Tomato and Basil Soup. Now it's the refreshing cucumber’s turn to be in the limelight.
A member of the botanical family Cucurbitaceae, cucumbers (along with honeydew, cantaloupe and watermelon) are made up of 95% water to help ward off dehydration--especially important during the hot, humid months of summer.
In addition to containing several vitamins and nutrients essential to your diet, one cup of cucumber provides 11% of your daily requirement for vitamin K, essential in building healthy bones. Cucumbers also contain lignans, which research shows may decrease the risk of heart disease as well as several types of cancer.
Naturally low in calories, fat, cholesterol and sodium, we promise this salad will keep you cool as a cucumber.
INGREDIENTS
- 4 cups fresh tomatoes, cut into bite-sized pieces
- 4 cups fresh cucumbers, sliced and cut into bite-sized pieces
- 1 small red onion, sliced
Vinaigrette
- ¼ cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- ½ teaspoon dried oregano
- ½ teaspoon dried basil
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
Combine vinaigrette ingredients in a jar and shake for about 15 seconds.
INSTRUCTIONS
- Combine tomatoes, cucumbers and onion in large bowl.
- Toss with vinaigrette and serve, or refrigerate until ready to serve. Best if eaten the same day or within hours of preparing.
Makes 8 servings.
Note: Add kalamata olives and feta cheese for a Greek Salad.
Nutritional Information
Per 1 cup serving: 70.9 calories; 6.9g total fat (0.9g saturated fat, 0.6g polyunsaturated fat, 5.0g monounsaturated fat); 121.9mg sodium; 0.0mg cholesterol; 2.3g carbohydrate; 0.7g fiber; 0.0g sugars; 0.6g protein; 97.1mg potassium.