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Makes 3 servings
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Cucumber and Tomato Salad

Contributed by: News Canada

(NC) - Cucumbers and tomatoes are delicious and nutritious. Did you know that cucumbers are very low in calories and are a good source of vitamin C? Lycopene (which gives tomatoes their red colour) as well as vitamins A and C are naturally found in tomatoes.

Numerous studies have shown that a diet rich in antioxidants like vitamins A and C and lycopene reduces the risk of chronic diseases like cancer, heart disease, stroke, and diabetes. Toronto Public Health recommends inviting vegetables and fruit into every meal and snack to help you reach your goal of eating 5 to 10 servings a day.

To invite tomatoes and cucumbers along...

  • Tomatoes and cucumbers are usually eaten raw, so they are almost always ready to grab and go. Try eating a tomato whole, similar to the way you eat an apple!

  • Top your favourite sandwiches or hamburgers with slices of tomatoes and cucumbers.

  • Drizzle your favourite salad dressing over chunks or slices of tomatoes and cucumbers.

  • Add tomatoes and cucumbers to any type of salad like tossed, pasta or bean salads.

  • Use tomatoes and cucumbers in cool, refreshing and savoury summer foods like gazpacho soup and tzatziki.


  • Dressing:

    • 1/4 cup lime juice
    • 2 tbsp. apple cider vinegar
    • 1 small clove garlic, minced
    • pinch cayenne pepper

  • Salad:

    • 1 tbsp. fresh mint, chopped
    • 2 tsp. minced red onion
    • 1 greenhouse cucumber, thinly sliced
    • 1 greenhouse tomato, diced
    • lettuce leaves


To prepare dressing, combine lime juice, apple cider vinegar, garlic and cayenne pepper in a bowl.

Wash and prepare salad ingredients. Finely chop fresh mint and red onion, slice cucumber in thin rounds or half rounds, and dice tomato.

Combine and toss with dressing. Serve on top of a bed of lettuce leaves.

Serving Size: Makes 3 servings



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