Cucumbers have a delicate taste that can easily assume other flavors. Native to the warm climate of India, cucumbers combine well with other heat-loving vegetables. This recipe uses the flavors of Italy to make a salad that goes with many different types of sandwiches.
This salad looks great, and it is a low-carb food. Cucumbers, onions, and tomatoes are low in carbohydrates and high in nutrition. Cucumbers have only 8 calories and 2 grams of carbohydrate in 52 grams of the vegetable. They are a good source of potassium, magnesium, and Vitamin K.
Onions are an essential food. While an onion is not as low in carbohydrate as cucumber, it has many nutritional benefits. It has a low glycemic load, so it doesn’t raise a person’s blood sugar. Onions are also strongly anti-inflammatory. A 53 gram serving of onion contains 13% of your daily value for Vitamin C. In addition, it contains significant amounts of Vitamin B6, manganese, and folate. Vidalia onions are a sweet onion that are prized in salad making.
Tomatoes are a super food. In 50 grams of raw, red tomatoes, there is a lot of nutrition and only 2 grams of carbohydrate! This amount of tomatoes can give a person more than 10% of Vitamin C and about 8% of Vitamin A in their daily meal plan. They have a small glycemic load and are good for weight loss. Vitamin K, Vitamin B6, and folate are contained in substantial amounts in red tomatoes.
Vinegar has been used for flavor and food preservation for thousands of years. It is acetic acid produced by the fermentation of a liquid that contains sugar. Vinegar is low in calories and it has some traces of minerals.
Garlic is more than a pungent seasoning. In 45 grams of garlic you will find noteworthy amounts of Vitamin C, calcium, iron, thiamin, Vitamin B6, selenium, copper, manganese, and phosphorus. This food is also strongly inflammatory.
Olive oil is ancient oil. It is pressed from olives, and the favored olive oil is cold pressed. Extra virgin olive oil is prized by cooks. This oil helps with tissue inflammation in the body. When considering 54 grams of olive oil, about 11 teaspoons, the oil packs a nutritional punch. This amount of olive oil has a daily value of 39% of Vitamin E and 41% of Vitamin K. Omega-3 fatty acids total 411 mg and Omega-6 fatty acids total 5,272 mg. These fatty acids help to regulate appetite, mood, and tissue inflammation. Maybe this salad should be known as an anti-inflammation salad!
Italian Cucumber Salad Recipe
2 cups thinly sliced (1/8 inch)English cucumbers (Pickling cucumbers may be substituted.)
1 cup thinly sliced (1/8 inch) Vidalia onions (Use another sweet onion, if a Vidalia is not available.)
1 cup grape or cherry tomatoes-cut in half
3 yellow sweet mini-peppers-seeded and thinly sliced top to bottom
3 large garlic cloves, minced (about 1 tablespoon)
1 ½ teaspoons of dried Italian herbs (Mine contains basil, marjoram, thyme, rosemary, savory, and oregano. Use your favorite. Rub them between your hands.)
½ cup rice wine or cider vinegar
½ teaspoon Balsamic vinegar
1 ½ teaspoon sugar
½ teaspoon Lawry’s Season Salt
¼ cup extra virgin olive oil
salt and pepper to taste
In a medium bowl add the sliced cucumbers, onions, tomatoes, peppers, and garlic. Rub the Italian herbs over the vegetables.
In a small bowl, mix the cider and Balsamic vinegars, sugar, seasoned salt and stir until the sugar and salt are dissolved. Add the olive oil to the vinegar mixture. Pour the liquid over the vegetables. Use two forks or spoons to gently toss the salad until the vegetables are covered with the dressing. Refrigerate the salad for at least two hours to allow the flavors to mix.
This mix is especially good with melted cheese sandwiches, meatloaf, or deli meat sub sandwiches. Low in carbs, but high in flavor, this salad is a winner.