703-312-1352 Luci@LuciFit.com

 

Tomatoes and cucumbers can be found pretty much year-round.  They also happen to be quite resilient and last quite long in the fridge.

One night they were the only two vegetables I had to work with, so I cut them up and put them together.

 

Voila! A favorite was born.

With 3 ingredients, and 3 steps, how much better can it get?

It’s refreshing in the summer and hearty enough for winter. It takes minutes to make, goes with any meal, and it’s no nutritional slacker (check out the nutrition info below).

 

Ingredients

(3 servings)

  • 2 regular sized cucumbers about 8″ long*
  • 1 cup cherry tomatoes
  • 3 Tbsp of dressing (your choice)

*English cucumbers are lovely and they save time. You can simply wash and cut them, leaving the peel. The peel has a great, nutty flavor.

 

Directions

  • Slice the veggies however you want – thick, thin, it doesn’t really matter.
  • Add together in a bowl.
  • Add 2-3 tbsp of the dressing of your choice.

 

There are 2 ways to switch it up and  make this dish different every time:

 

1. Use a dressing that matches your meal

Simple balsamic vinegar with a little oil, salt and pepper (Italian style simplicity)

Balsamic vinegar reduction (adds a sweet taste that goes with almost anything)

Tahini Dressing (goes great with middle eastern flavors or just everyday lamb, meat and chicken)

Fruity Dressing (goes great with lighter meals like chicken and fish)

Yogurt and Dill (Check here for a one-dish wonder with this salad and salmon)

2. Add one or more ingredients

  • Avocado
  • Basil
  • Cilantro
  • Corn
  • Endive
  • Red Onions

(Above salad with additions: tomato, cucumber, corn, cilantro with oil and vinegar)

Even I was surprised at the nutrients in this combo.

The above recipe, per serving, has only 39 calories (you can eat the entire bowl for only 117 calories).

According to the Nutrition Data Analysis, one serving has the following percentages of the Recommended Daily Value:

46%  Vitamin K

20% Vitamin C

12%  Vitamin A

11%   Potassium

It’s even got some  Calcium, Iron, Magnesium, Phosphorus, Vitamin B6, Pantothenic Acid, Folate, Thiamine, Zinc, Copper, Manganese, Leutine, Protein (yup), and a teeny bit of Omega 3 and Omega 6. There are more nutrients but I’ll not list here.

And that’s why all vegetables are super foods in my book.

*DV or Daily Value is the recommended amount based on a 2,000 calorie diet for healthy adults. 

 

In case you’re wondering, it’s the cucumber

that provides all the Vitamin K. One 8″ cucumber has 62% of your daily recommended Vitamin K, 14% Vitamin C and 13% Potassium.

 

 

What’s your go-to vegetable dish when nothing else is in the fridge?

Share with me in the comments below.

 

 

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