Tomato-Cucumber Salad

What better way to brighten a gray winter day than with a delicious tomato-cucumber salad? This one is nutritious, filling, and so easy, you’ll want to make it again and again. I recommend organic veggies whenever possible. Since refrigerated tomatoes tend to be less tasty, let them sit at room temperature for about an hour before putting the salad together.

Serves 4


  • 3 medium-sized, ripe heirloom tomatoes
  • 4 tablespoons extra virgin olive oil
  • 3 tablespoons red wine vinegar
  • 1/2 medium cucumber, thinly sliced and unpeeled
  • 1/2 bunch scallions, white portion only, thinly sliced
  • 1 tablespoon fresh basil, chopped
  • 1/2 tablespoon fresh Italian parsley, chopped
  • 1/2 teaspoon sea salt (substituting lite salt cuts the sodium content in half)
  • 1/2 teaspoon freshly ground pepper


  1. Wash tomatoes and remove tops. Cut remaining portions into wedges. Place in a bowl, and gently squeeze out some of the juice.
  2. Remove tomato pieces, reserving juice, and place them in a clean bowl.
  3. Add olive oil and vinegar to the reserved tomato juice, and mix together to make vinaigrette.
  4. Add cucumber, scallions, basil, and parsley to the tomatoes. Drizzle with vinaigrette.
  5. Toss gently, sprinkle with salt (or lite salt) and pepper, and put in a large serving bowl.
  6. Serve with rice crackers for a light, nutritious snack or appetizer.

Nutritional information per serving: 151 calories, 14 g fat (0 g saturated), 7 g carbohydrates, 2 g fiber, 1 g protein, 0 mg cholesterol, 303 mg sodium, 0 g sugar

Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.