Eating fresh, local produce: Tomato and Cucumber Salad

May 19, 2017

Healthy Tomato Cucumber Salad recipe from Providence Health

By Kay MacInnis, Registered Dietitian

This is the time of the year that it's easy to change your eating habits to include local, seasonal produce. Now is when you can find it easily – at roadside stands – and for a lower price.

This fresh produce is higher in nutritional value, some antioxidants, Vitamin C, folate and carotenes.  When fruits and vegetables are stored and transported across the country, they lose some of the nutritional value, so choose the freshest available as often as possible.

Try this recipe that my sister introduced me to. I love the fact that she modified the recipe the first time she made it by using lime-flavored olive oil. Better than that, she used the herbs from her own garden!

Tomato and Cucumber Salad

Ingredients:

  • 3 medium English cucumbers, peeled, seeded and chopped
  • 1 pint grape tomatoes, halved
  • 1/4 medium red onion, finely chopped
  • 1/4 cup nonfat plain Greek yogurt
  • 1 tbsp. extra-virgin olive oil (can use lime-flavored olive oil as well)
  • Zest and juice of 1 lime
  • 1 tsp. ground coriander
  • 1 tsp. sea salt
  • 1 tsp. freshly ground black pepper
  • 3 tbsp. julienned fresh mint leaves
  • 3 tbsp. julienned fresh basil leaves

Preparation:

  • In a salad bowl, combine cucumbers, tomatoes, and onions.
  • In a smaller bowl, whisk together the yogurt, oil, zest and juice of lime, coriander, salt and pepper.
  • Add to the vegetables and toss to coat.
  • Add the mint and basil, toss again and serve.

Nutrition Information(serves 6): 55 Calories, 8 grams fat, 2.5 mg. cholesterol, 39 mg. sodium, 9.8 grams carbohydrate, 3.6 grams protein.

(Recipe from Food Health and Happiness by Oprah Winfrey)

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.