This Garden Fresh Tomato Cucumber Salad, a family favorite recipe from my kitchen to yours, is naturally vegan, gluten-free and top-8 allergy friendly.
A Favorite Family Recipe
As an avid gardener and registered dietitian nutritionist, I firmly believe in the nutritional benefits of locally grow or even homegrown produce. If you have a small backyard garden or access to a farmers market, you can make this entire recipe with fresh and local ingredients!
I promise you, you will taste the difference and fall in love with the bright, refreshing flavors of this simple salad.
For those of you who don’t know, my talented husband and best friend of 8 years, Chef Phil, is a co-owner and talented chef at our popular local hometown restaurant. He has truly been instrumental in helping me to develop my love for food and and confidence in cooking over the years.
Now, most people say, “Oh, you’re so lucky to have married a chef“. But the truth is, because he spends 60+ hours a week in a kitchen and the last thing he wants to do when he is home is cook!
However, over the years there is one simple recipe he creates time and time again over the summer, this simple garden fresh tomato cucumber salad. I remember when we were living in our basement apartment, many years ago, and even though we didn’t grow our own food at the time, this recipe was always a staple.
Perhaps that’s why I love it so much ♥
Garden Fresh Tomato Cucumber Salad
If we’re friends on Instagram, you know what a passionate gardener I am. I believe there is something so special and holistic about growing your own food, and I take pride in the food that Mother Nature magically creates out of the seemingly thin air. If you enjoy local produce, I know you will agree with me that homegrown just tastes better. In fact, it is likely to contain more nutrition too!
When produce is obtained locally, whether it is from your own backyard or your local farmers market, it is likely to have a higher nutritional value than conventionally grown produce because it is fresher and has been purchased closer to the time it was harvested.
It is typically more economical to buy local produce, and often more environmentally friendly as well – win win!
- 2 medium cucumbers, diced
- 1 cup grape tomatoes, halved
- 2 tablespoon fresh chopped basil
- 1 tablespoon fresh chopped parsley
- ¼ cup red onion, sliced paper thin
- 1 tablespoon red wine vinegar
- 1 teaspoon extra virgin olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/8 teaspoon crushed red pepper, optional
- Go out to your garden or local farmers market to pick out the freshest tomatoes, cucumbers, and fresh herbs you can find.
- Wash and chop the cucumbers, tomatoes, basil and parsley. Add all to a medium sized bowl.
- Slice the red onion into very small, paper thin pieces. Add to bowl of vegetables.
- Add vinegar, garlic, salt, black pepper and crushed red pepper to vegetables and stir until well combined.
- Let the ingredients marinate in the refrigerator for 15-20 minutes. This will allow the flavors to come together.
- Garnish with a purple basil flower if desired and stir just before serving. Enjoy!
Nutrition Information:Yield: 1 Serving Size: cup
Amount Per Serving: Calories: 80 Sodium: 150mg Carbohydrates: 13g Fiber: 4g Sugar: 8g Protein: 4g
DON’T FORGET YOUR MEAL PLAN
If you’re looking for additional help in meal planning or discovering new and delicious recipes to try, be sure to download my Free eBook – The Happy & Healthy Flexible Meal Plan below:
Hi there, I’m Emily Kyle, a nationally recognized media dietitian & nutrition communications expert on a mission to help you create the happy & healthy holistic lifestyle you deserve. To help you on your wellness journey, I offer holistic health counseling and resources that focus on holistic health & wellness, anti-inflammatory, whole food recipes, and my love for gardening inside #TheMillennialGarden.