Mediterranean Tomato and Cucumber Salad
Mediterranean cuisine captivates with its vibrant flavors, fresh ingredients, and simple yet elegant combinations, making it a favorite for many. The Mediterranean Tomato and Cucumber Salad perfectly captures the essence of this diet. It’s easy to prepare—just chop and mix the ingredients—but delivers a refreshing and satisfying burst of flavors. Start with cucumbers and tomatoes, then add red onion, sliced olives, feta, and Mediterranean seasonings for a fresh, flavorful bite every time.
Health Benefits of the Mediterranean Diet
The Mediterranean diet provides numerous health benefits. Based on traditional eating habits from countries like Greece, Italy, and Spain, it emphasizes whole, minimally processed foods. Here are some of the key health benefits associated with this diet:
Heart Health
The Mediterranean diet is rich in heart-healthy fats, primarily from olive oil, nuts, and fish. These fats help reduce bad cholesterol levels and lower the risk of heart disease. Olive oil, a staple in Mediterranean cuisine, is high in monounsaturated fats and antioxidants, which are beneficial for cardiovascular health.
Anti-Inflammatory Diet
The diet emphasizes fruits, vegetables, whole grains, and legumes. Those foods are jam packed with antioxidants and anti-inflammatory compounds. These elements can help you reduce chronic inflammation, which is linked to various diseases, including cancer and diabetes.
Weight Management
Mediterranean dishes are typically low in processed foods and high in fiber, which helps promote satiety and prevents overeating. Adding healthy fats to your diet also supports metabolism and weight management.
Brain Health
Studies have shown that the Mediterranean diet can improve brain function and reduce the risk of cognitive decline. The high intake of omega-3 fatty acids from fish and antioxidants from fruits and vegetables supports brain health and longevity.
Live Longer!
Overall, the Mediterranean diet can increase life expectancy. The balanced intake of the right nutrients, combined with a lifestyle that promotes physical activity and social interaction, contributes to a longer, healthier life. Incorporating this cucumber and tomato salad into your meals is a great way to enjoy the benefits of the Mediterranean diet. Whether you’re looking to improve your heart health, manage your weight, or simply enjoy a delicious and nutritious meal, this salad is a fantastic choice. So, next time you’re looking for a quick and healthy dish, remember this Mediterranean Tomato and Cucumber Salad. It’s easy, it’s healthy, and most importantly, it’s absolutely delicious.
Mediterranean Tomato and Cucumber Salad Recipe
This Mediterranean Tomato and Cucumber Salad is more than just a dish—it’s a gateway to the myriad benefits of the Mediterranean diet. So, why not give it a try? Your taste buds and your body will thank you! Let’s dive into how you can whip up this refreshing salad in no time!
Ingredients You’ll Need:
– 1 English cucumber, chopped*
– 2 cups cherry tomatoes, chopped*
– 1/2 red onion, finely chopped*
– 1 tablespoon dried oregano
– Juice of 1 lemon
– 2 tablespoons extra-virgin olive oil
– 2 tablespoons red wine vinegar
– Salt and pepper to taste
– 1 small can sliced black olives
– 1/2 cup crumbled feta cheese
Step by Step Instructions:
- Prep the Veggies: Start by chopping the cucumber, tomato and red onion into bite-sized chunks.
- Mix the Veggies: In a large mixing bowl, combine the chopped cucumber, tomatoes, and red onion.
- Season and Dress: Add the dried oregano, extra-virgin olive oil, red wine vinegar, lemon juice, salt, and pepper to the bowl. Give it a good stir to ensure the vegetables are well coated with the seasoning and dressing.
- Add the Final Touches: Toss in the sliced black olives and crumbled feta cheese. Mix well to distribute the ingredients evenly.
- Serve and Enjoy: Your Mediterranean Tomato and Cucumber Salad is ready to be enjoyed.
Storage
Store this Mediterranean Tomato and Cucumber Salad in an airtight container in the fridge for up to 3 days. It gets better with time as the flavors all marinate together!
Serving Suggestions
- Dinner: Add to your dinner as a simple side dish.
- Lunch: Add ¼ cup chickpeas or 3 oz rotisserie chicken for a complete meal.
- Summer Picnic or BBQ: Bring to your next picnic or BBQ for a refreshing salad option.
Nutrition Facts
This recipe makes ~5 Cups: Servings size 1 Cup: Calories: 149 Total Fat: 11 g Saturated Fat: 3 g Monounsaturated Fat: 6 g Polyunsaturated fat: 1 g. Carb: 8 g Fiber: 3 g Sugar: 3 g Protein: 3 g Sodium: 492 mg
*Tips for Success
To make this recipe in 10 minutes, we recommend using our favorite Veggie Chopper on Amazon. (affiliate) It’s easy to use, clean and store. For a review and tutorial on the veggie chopper watch our You Tube Review Video. Remember, healthy eating does not have to be complicated.
About the Author
Rachel Roberts is a Registered Dietitian and Nutritionist in Rhode Island, a Certified Personal Trainer, business owner, mom, wife, and self-proclaimed foodie with over 20 years of experience in the field of health and wellness. She believes that healthy eating should not be complicated or time-consuming. Follow her on YouTube, Facebook, or Instagram for more Dietitian approved recipes and tips to optimize your health.
Need some help getting your health on track? Rachel and her team of Registered Dietitians and Nutritionists help people lose weight and achieve their health and wellness goals! Meet in person with one of our Nutritionists in RI. We also offer online nutrition coaching sessions to people in RI, MA, CT and FL. Click here to schedule a consultation. In most cases our nutritionists are 100% covered by health insurance.
