Delicious & Easy Tomato Cucumber Salads

Photo and Recipe f rom Nancy Andres

 

An easy to assemble tomato and cucumber salad is a refreshing dish that combines fresh tomatoes and crunchy cucumbers, and is often enhanced with onion and garlic, fresh herbs, and a light dressing. It's perfect for simple, relaxing summer meals and can be prepared quickly without any cooking.

I savor this type of salad in late summer, because it’s refreshing, colorful, and takes full advantage of Mother Nature’s Bounty, by featuring veggies when they are at their peak.

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Tomatoes:

Photo and Recipe from Nancy Andres

Tomatoes are juicy and sweet when ripe, and usually bright red, but can be yellow, purple, orange, deep crimson, or even black.

Tomatoes are low calorie, a good source of several essential nutrients including vitamin C, potassium, and lycopene, a plant-based antioxidant linked to improved heart health, cancer prevention, and protection against sunburns. Read Tomatoes 101: Nutrition Facts and Health Benefits for details.

 

Cucumbers:

Cucumbers are a form of green vegetable that grows on a vine, and technically classified as fruit from the same family as watermelons and pumpkins. There are many varieties of cukes from Kirby, to garden, to English. Cucumbers are native to India, and have a slight melon-like taste or slightly bitter one. Use whatever variety is freshest for the recipes below.

A ½ cup serving of cucumber (raw and sliced or chopped) is about 19 calories. Cucumbers contain small amounts of vitamin K and vitamin A and are about 95% water. For more see Cucumber Health Benefits, from the WebMD website.

Onions, Scallions,  Garlic, and Shallots:

Add a chopped red or sweet yellow onion or scallions, and garlic or shallots. One or more of these veggies add a lively dimension to any salad. Pick your favorite in-season organic produce to add to your late summer salad, both for good flavor and eye appeal. Don't forget to season with salt and pepper to taste.

Fresh Herbs:

Fresh Herbs including basil, parsley, dill, and even cilantro are summertime herb  favorites,  as each adds a refreshing note to most any salad. Pick one or add all of those you enjoy.

Vinegar and/or Lemon Juice:

Red Wine Vinegar, Apple Cider Vinegar, Balsamic Vinegar, or White Vinegar are used as a salad dressing base. I find lemon juice more palatable. Vinegar has a sharp, more potent acidity, while lemon juice provides a fresh, citrusy tang. Lemon juice is often used in lighter dishes and dressings, whereas vinegar is commonly used for pickling and sauces. 

Keep on Scrolling to See a

Collection of Tempting Tomato

Cucumber Salads

Each one is Different from the

Others, yet all are Winners!

  

First up is Jessica, an award-winning photographer, videographer, and home chef! She's a wife, a new mom, and excited to meet you. There are over 1000 recipes at her website, Jessica in the Kitchen, so there’s plenty for you to choose from. 

Here's her recipe for "Cucumber and Tomato Salad." It incorporates vegan feta cheese in the salad, giving the recipe a Grecian flair.

Photo and Recipe from Jessica Hylton

Next to share is talented food blogger Judee Algazi, with her rendition of "Lemony Israeli Salad with Cherry Tomatoes and Cucumbers." 

Look for more of Judee's posts at Gluten Free A-Z Blog, where her vegan lifestyle puts the focus on nutrition, wellness, and personal development. 

Photo and Recipe from Judee Algazi

 

Last but not least is yours truly, Nancy Andres, creator and wellness blogger at Colors 4 Health, the place where colors and a healthy lifestyle intersect.

 

 🍅Delicious & Easy Tomato

 Cucumber Salad🥒

 

My recipe for Delicious & Easy Tomato Cucumber Salad is colorful, easy to assemble, and features in-season organic produce. I selected each fruit, vegetable, legume, or bean for its good taste, eye-appeal, and health promoting benefits. Delicious & Easy Tomato and Cucumber Salad can be served as a side dish or a light main course.

Dear Reader, Because of technical difficulties, I was unable to upload photos I took of my salad. I also was delayed with publishing this post as my internet has been down. Sorry for the inconvenience. As soon as I am able, I'll add those photos to this post. 

Recipe and Photo from Nancy Andres

Ingredients:

Note: If one type of tomato, cucumber, or onion isn't available or not at its peak of freshness, choose another

2 large organic beefsteak tomatoes

1 organic English cucumber, washed and sliced thin

1 small organic zucchini, washed and sliced thin

1 large organic yellow sweet pepper, washed and cut into bite-sized pieces

4 scallions, cleaned and sliced thin (both white and green parts) and a handful of red onion sliced thin

3 cloves fresh organic garlic, peeled and minced

2 cups fresh organic parsley, washed and chopped well

1 cup fresh organic dill, washed and chopped well

1 15 oz. can organic white beans that are rinsed and drained (I used great northern beans, but feel free to use any type of white bean you like. If necessary, substitute a 15 oz. can of lentils that have been rinsed and drained)

 

Oil Free Dressing:

1 cup lemon juice

1 or 2 T Maple Syrup

1 teaspoon Dijon mustard

1T Italian Seasoning Blend

 

 

 What to Do:

1. Gather and prep all ingredients as outlined above. Put them in an air tight glass container with cover and refrigerate for use within that day.

2. Get a salad dressing bottle that has a cover (a glass jar with cover will serve just as well) and pour all salad dressing ingredients into it. Cover and refrigerate dressing until ten minutes before mealtime. Then, take out the dressing bottle and let it sit on kitchen counter.

3. Take all prepped veggies out of refrigerator about 10 minutes before you're ready to serve the salad. Place prepped veggies into a medium-sized salad bowl. Get tomatoes and wash and cut them into bite-sized pieces. Add tomatoes to other veggies. Shake dressing in the covered bottle, until well blended. Then pour and fold dressing into salad.

4. Serve portions of salad in individual salad bowls or salad plates, or on a dinner-sized plate either alongside soup, a sandwich, veggy burger, or crusty whole grain bread. Recipe serves approx. 4-6 people.

Delicious Tomato & Cucumber Salad is full of brightly colored veggies, protein-rich beans or legumes, and light, lemony dressing. You'll want to make it often for no-fuss lunches, picnics, potlucks, and more! 💖

Thanks for checking out this post. Before you go, please comment below and then reach out to my fellow bloggers to comment on their contributions too. We love to hear from you, so thanks in advance.

Have you ever eaten a salad that didn't contain lettuce? Did you enjoy it? What veggies are your go-to ones, and do you eat salad every day? Please share. 

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Please visit again. You'll find easy-to-prepare whole food plant-based recipes, food facts and cookbook reviews, color energy information, and sustainable lifestyle ideas.  

 

Powerful Affirmations to Live More Sustainably this Summer

 

Woman lying on the ground to practice "earthing." She is grounding, making a connection to Mother Earth Energy.

Research published by the American Psychological Association states, “Even brief, low-cost self-affirmation exercises can yield significant psychological benefits in terms of enhancing personal and social well-being. My life experience and research backs this up.

 

 

One of my main goals this summer is to enjoy my free time fully, while still being mindful to protect, conserve, reuse, reduce, and recycle natural resources. I do not want to contribute to further depletion of the finite resources of fossil fuels and metal ores, or those including forests (wood, animals, and vegetation) that may become extinct or take several human lifetimes to regenerate, Read an environmental definition for finite resource with examples now.

Writing “Affirmations for a Sustainable Summer” has helped me shift my perspective, provide motivation to take actions that help our environment and living creatures thrive, and do my share to only use as much water, soil, wood, gas, a/c, food, and materials as necessary.

 

Tip : For those who may not know or understand what sustainable living is see “What Sustainable Living Means and Key-Practices.”

 

Whenever I create and recite affirmations aloud, it works to align my thoughts, feelings, values, and actions with nature. I find ways to save energy, reduce waste, and enjoy this beautiful season, yet continue to respect people and the planet.

Please Consider Reciting the

Affirmations that Have 

Meaning For You

 

1. I take part in community clean-up events to protect our natural spaces.

 2. I educate myself and others about sustainability practices to inspire change.

 

 

3. Every tiny step I take to live more sustainably contributes to the healing and longevity of all living creatures and our planet.

 

 

4. I choose to purchase locally grown and seasonal produce to reduce my carbon footprint, and I shop with reusable bags, bottles, and containers to minimize plastic waste and pollution.

 

 

5. I choose to eat organic vegan foods, because plant-based whole foods are kinder to animals, my body, and the planet than conventional foods. 

Consider adding sustainable practices described in “A Plant-Based Diet: Eating for the Environment,” from the Physicians Committee for Responsible Medicine website.

 

 

6. If possible, I opt for public transport to get around, and also bike, share rides, and walk to do my errands to lower carbon emissions.

 

 

7. I conserve water by taking shorter showers, fixing leaks, and not running water at full force when I brush and floss my teeth.

Read Water Conservation Tips to Save Money and Green Daily Living

 

 

8. I frolic and relax outdoors early or late in the day, to avoid peak heat and sun over-dosing.

 

 

9. I use passive and active methods to cool and ventilate my home. 

For more on this topic read “How to Save Money This Summer By Conserving Energy at Home.”

 

 

10. I reuse storage containers and avoid using one-time use water and other beverage containers or plastic shopping bags. I resist impulse shopping to conserve money and prevent overconsumption. 

See “Kick off the New Year More Sustainably” for additional ideas.

 

11. I support eco-friendly brands and businesses, and communicate my appreciation for their efforts to help the planet survive.

12. I love our earth and my eco-choices show my children and grandchildren (and myself) that I believe in tomorrow.

 

 

“The Science Behind Self-Affirmations” by Tara Well Ph.D. that appears on the Psychology Today blog, indicates that self-affirmation produces significant, albeit modest, improvements in multiple aspects of well-being. These include stronger self-perception, enhanced general and social well-being, and reduced psychological barriers like anxiety and negative mood. 

Have you ever composed and/or recited affirmations to shift your perspective? Please explain in the comments section below.

Do any of the affirmations provided in this post validate ideas, thoughts, or values you hold dear? Please share which ones have meaning for you.

What efforts are you making to conserve energy and materials, reduce pollution, recycle whatever you can, and protect natural resources and live more sustainably? What things will you try to add to your efforts? Share that too.

 

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Winning Food Prep Tips to Enhance Meals

 

Most of us live busy lives, and want food prep and cooking to be as easy as possible. Take the stress out of hectic weeknights or weekends by simplifying your routine. Discover winning food prep tips to make preparing meals more appealing, and put the love back into nourishment where it belongs.

Post updated 7/18/2026

 

1. Meal plan before you shop by reading recipes you want to make completely before writing down ingredients you need.  Don't forget to check the pantry and refrigerator before you set off to food shop. Simple steps like these prevent you from making food that's too time consuming or overbuying. Be a smart consumer and guard against food waste. Read "Food Waste not Want Checklist" for additional ideas. 

 

2. Purchase organic produce whenever possible. Look for fruits and vegetables that have an organic label with five numbers, starting with the number nine. When you see a USDA organic seal on produce, it means that food was produced according to strict federal regulations. These standards prohibit the use of synthetic pesticides, herbicides, fertilizers, genetically modified organisms, sewage sludge, and ionizing radiation, among others. 

3. Practice being a savvy, mindful food shopper. See “Frugal Food Shopping Ideas to Improve Health on a Budget” for tips.

4. When you feel relaxed and have ample time to make a meal, assemble all ingredients on the kitchen counter in individual bowls or containers. Use a prep technique called Mise en Place (French culinary term). It means "everything in its place," and refers to the practice of measuring, cutting, and arranging all your ingredients and tools before you start cooking. Here’s a guide to help you understand how to organize with Mise en Place.

  

One example of Mise en Place ( ingredients for vegan minestrone soup recipe)

5. Fresh, flavorful herbs bring a depth of flavor to foods, but if herbs are left untouched in the fridge, the will quickly wither away. There are a few simple ways to keep herbs better. Grow them in small pots and keep them on the kitchen windowsill to use as needed. If you buy herbs in the market, wrap hardy ones such as rosemary, thyme, and sage in damp paper towels. Refrigerate herbs in a plastic bag to help retain vibrancy. Keep tender herbs like cilantro, parsley, and dill fresh by storing them upright in water, like flowers. You can also freeze herbs for soups and stews or dry them in a microwave for more concentrated dusts and rubs.

Fresh dill is stored in water and used to make Baby Butter Lettuce and Fennel Spring Salad with Dill  

6. Review the recipe again. Can you chop once, use twice? If you are chopping an onion, chop two! Batch preparation/cooking utilizes a simple meal prep shortcut. Cut back on overall time spent on your meal routine and you are a winner. [1, 3]

 

7. Once you finish preparing a delicious meal, portion it out and serve. If there are any leftovers, it's economical and efficient to refrigerate them and serve the dish the next day. If your schedule doesn't allow for that, freeze leftovers immediately in an airtight container for later use. Remember to defrost the meal in the refrigerator the day before you want to eat it. Add a different sauce or gravy than the one you used the first time. One example is that instead of serving pasta primavera with tomato sauce, serve those spring veggies with a soy sauce-ginger marinade and brown rice.

Careful menu planning, efficient grocery shopping, strategic use of the freezer, and simple meal choices can help the process, making healthful, appetizing eating achievable, despite a demanding schedule.

No matter if you're a beginner or even an extremely experienced cook, there's always room to enhance food prep know-how. Are you open to learning new things? Please comment below.

Do you carry a shopping list, reuseable bags, and have a meal plan in mind when you go food shopping, and why or why not?

Do you gather all ingredients and cooking tools before you begin to cook? Do you think it's a good idea?

Please explain below, and if you care to, share what recipe or type of food is your favorite and why.

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If you like what you see, please spread the word and visit again real soon.

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