Beat the Heat with a Refreshing Dilled Cucumber and Tomato Salad!
Hi everyone, Dr. Sarah here, your friendly neighborhood nutritionist! As the summer sun gets stronger, we all crave lighter and cooler meals. Today, I want to share a recipe that’s not only delicious but also packs a surprising nutritional punch: Dilled Cucumber and Tomato Salad!
This salad is a symphony of fresh flavors and textures. The crisp cucumbers and juicy tomatoes are perfectly complemented by the tangy dill and a light vinaigrette. But beyond taste, this dish is a nutritional superstar!
Hydration Hero: Cucumbers are over 90% water, making them a fantastic way to stay hydrated on a hot day.
Vitamin Powerhouse: Tomatoes are loaded with Vitamin C and lycopene, an antioxidant that protects your cells from damage.
Digestive Support: Dill is a natural source of fiber, which aids digestion and keeps you feeling full for longer.
This salad is incredibly versatile! Here’s the base recipe, and feel free to experiment:
Ingredients:
1 English cucumber, thinly sliced
2-3 medium tomatoes, sliced or chopped
1/4 cup red onion, thinly sliced (optional)
1/3 cup chopped fresh dill
2 tablespoons olive oil
2 tablespoons vinegar (champagne, red wine, or cider vinegar all work well)
1 tablespoon honey (optional)
Salt and freshly ground black pepper to taste
Instructions:
- Toss the cucumbers with a pinch of salt and let them sit for 5 minutes. Drain any released liquid.
- Combine cucumbers, tomatoes, red onion (if using), and dill in a bowl.
- In a separate bowl, whisk together olive oil, vinegar, honey (if using), salt, and pepper.
- Pour the dressing over the salad ingredients and toss gently to coat.
- Chill for at least 15 minutes before serving.
Tips:
Want to add some protein? Crumble feta cheese or cooked shrimp on top!
- Feeling extra adventurous? Add a splash of balsamic vinegar or a pinch of red pepper flakes for a bit of a kick.
- Leftovers? No problem! This salad keeps well in the fridge for up to 2 days.
So ditch the heavy meals and embrace the refreshing flavors of summer! This Dilled Cucumber and Tomato Salad is a healthy and delicious way to keep cool and nourished all season long.
Enjoy, and remember, happy eating!
