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Crunchy Cucumber Tomato Salad | Nutrition Stripped
Eat Well Jun. 29. 2016
Salads

Crunchy Cucumber Tomato Salad

Jun. 29. 2016
Salads
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Founder

Tomatoes. Cucumbers. Red onion. Fresh dill. Ahh, when I think of summer salads, this is exactly what I think of. Growing up, my mom had a small yet fruitful garden yielding plenty of cucumbers, tomatoes, green peas, brussel sprouts, peppers, and so many herbs she didn’t know what to do with them. I remember playing in the yard while she tended to it, however I didn’t inherit her green thumb and that will forever baffle me. I would watch her and try to help by plucking all the goodies off their vines being especially careful not to burst the tomatoes. I have so many fond memories of this small garden and this Crunchy Cucumber Tomato Salad was completely inspired by my mom, so thanks, Mom!

COOL LIKE A CUCUMBER

This week is a big/exciting/reflective week for me. The Summer edition of the Society just launched yesterday (hooray- you can find details here), plus it’s my birthday week and I’m now inching into my last year as a 20-something. I’m a reflective and inquisitive person by nature, but around this time of year I deeply reflect on the meaning of my life, what I’m here to do, how I can do it better with more passion and service to the community, where I want to be in life personally and professionally, getting excited about my new Dyson vacuum purchase, you know…all the things! Do you guys ever feel the same way around your birthdays? Please tell me I’m not alone in feeling super #emo about it all. It only felt fitting that I share a recipe that reminded me of home, of growing up with my family in Cincinnati, OH, and utilizing the best produce summer has to offer in this delicious salad. SO let’s get to it!

Cucumbers and tomatoes are the epitome of summer veggies. They’re both incredibly hydrating (especially those cucs!) and loaded with vitamins and minerals. Cucumbers in particular are loaded with vitamin K, potassium, pantothenic acid, phosphorus, copper, vitamin C, and magnesium. Tomatoes are rich in antioxidants, most notably lycopene! In addition to chopped tomatoes and cucumbers, I like adding zesty red onion, hearty edamame, tons of fresh dill and parsley, and crunchy green apple. It’s all then tossed in with lemon juice, apple cider vinegar, sea salt, and black pepper. Super. Simple and delicious. I enjoy eating this salad as a quick lunch served with a whole avocado or I’ll add protein like grilled shrimp, smoked salmon, or add this to a bed of romaine for a “huge” salad!

  

 

Crunchy Cucumber Tomato Salad
Recipe Type: Salad, entree
Prep time:
Total time:
Serves: 6-8
A delicious summer salad with cucumbers, red onion, tomatoes, fresh dill and a simple dressing. Enjoy as a side or entree.
Ingredients
  • 1 lb. cherry tomatoes, halved
  • 1 large organic English cucumber, cubed
  • 1 medium organic green apple, diced
  • 1/4 cup red onion, diced
  • 1 cup organic shelled and cooked edamame (I used frozen and thawed)
  • Juice of 1 lemon
  • 1 clove garlic, minced
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons raw apple cider vinegar
  • 1/3 cup fresh dill, chopped
  • 1/3 cup fresh parsley, chopped
  • 1/2 teaspoon sea salt, adjust to taste
  • Freshly ground black pepper, adjust to taste
Instructions
  1. In a large mixing bowl, combine all ingredients and toss to coat all veggies in the olive oil and liquids. Taste test and adjust seasonings like sea salt to taste.
  2. Store in an airtight glass container and serve chilled or at room temperature. Keeps for 1 week.

Ingredients I used to make this recipe and to keep in your pantry: Raw apple cider vinegar, glass containers for storage, and this summer serving bowl.

 

You can read up on the health benefits and nutrition of each ingredient in the NS Pantry!

Feelin’ it?

What do you think about this summer salad? Will you add more greens or proteins to make it work for you? Let me know what you think by rating this recipe and commenting below. And if you make it at home, share on Instagram with #nutritionstripped so I can see!

xx McKel

Photography by Kelsey Cherry (images 1-3)

p.s

Love the idea of this versatile, make ahead salad and want even more heathy recipes? Learn how to healthy meal prep like a boss with the NS Society, a space to get healthy meal plans, grocery shopping lists, nutrition eBooks, and a supportive community. Join us today!

 

The Recipe

Serves 6-8

Print

Ingredients:

  • 1 lb. cherry tomatoes, halved
  • 1 large organic English cucumber, cubed
  • 1 medium organic green apple, diced
  • 1/4 cup red onion, diced
  • 1 cup organic shelled and cooked edamame (I used frozen and thawed)
  • Juice of 1 lemon
  • 1 clove garlic, minced
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons raw apple cider vinegar
  • 1/3 cup fresh dill, chopped
  • 1/3 cup fresh parsley, chopped
  • 1/2 teaspoon sea salt, adjust to taste
  • Freshly ground black pepper, adjust to taste

Directions:

  1. In a large mixing bowl, combine all ingredients and toss to coat all veggies in the olive oil and liquids. Taste test and adjust seasonings like sea salt to taste.
  2. Store in an airtight glass container and serve chilled or at room temperature. Keeps for 1 week.

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Did you try it out?

Share Your Thoughts & Images

  • Caitlin

    This looks like a perfect salad to bring on a summer roadtrip! How much red onion? I don’t see it on the ingredient list

    • McKel Hill

      Just updated the recipe post! Hope you enjoy it 🙂

  • The Crazy Shouters

    thanks for sharing detail information. i am loving it and i will make this tonight.

    • McKel Hill

      Hope you enjoy it!

  • Morgan

    Tossing in a lil avocado makes this my new favorite meal.

    • McKel Hill

      OH YES. And a little hemp seed 😉

  • Jennifer

    I am making this tomorrow. Looks delicious!

    • McKel Hill

      It’s a hit! Enjoy Jennifer 😉

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