Every summer, when I first bite into a cucumber, the amount of minerals in it hydrates and refreshes me up. I wondered why not prepare an amazing salad with it, and then I came up with this amazing cucumber, tomato, and avocado salad. I combined fresh cucumber with tomato and perfectly ripe avocado, which struck me with light, refreshing and luxurious goodness.
My body needs refreshment and energy with the summer heat, so I have come up with tons of salad options and ideas. At this moment, this salad is just what I need to go through this week.
It has a crispy, creamy, fresh, and totally satisfying texture. I have added onions for slight spiciness, and the simple olive oil, lemon juice, garlic, basil, and salt dressing allows the salad to shine with flavors without making the salad soggy.
Cucumber Health Benefits
Cucumber is a fruit that is mistaken as a vegetable most of the time. It’s full of essential nutrients, plant chemicals, and antioxidants, which can help treat and prevent certain diseases.
Cucumbers are low in calories but have high water and soluble fiber, making them a great option for improving hydration and weight loss. Here are some of the most important health advantages of cucumber consumption.
Good Choice For Detoxification & Hydration
Cucumbers contain 96% water, and eating them helps our body to meet daily water requirements, remove toxins and keep us hydrated. This is very helpful during the summer when we become dehydrated more often. You can use cucumber as a cooler, which will allow us to escape the summer heat.
Decreases Blood Sugar
Cucumbers have been shown to lower blood sugar levels because of their present minerals. Those minerals also make them useful in the treatment and prevention of diabetes.
Better Blood Pressure
Cucumbers have high magnesium, potassium, and dietary fiber content. These nutrients are known to decrease blood pressure, lowering the risk of heart disease.
According to research, cucumber juice is also helpful to lower blood pressure in elderly adults with hypertension.
Good For Digestion
Cucumbers help to keep our stomachs cool. Cucumbers include soluble fiber, which aids digestion. Its high water content softens our stools, avoids constipation, and keeps our bowel motions normal.
Cucumbers are excellent skin beautifiers. They have incredible skin effects. When cucumber juice is applied to the skin, it makes the skin soften and glow. Cucumber’s anti-inflammatory properties naturally make our skin lighter, minimize tanning, and aid in smoothing out our wrinkles and fine lines.
Healthy Eye Health
Cucumber has several nutrients that can improve our eye health by boosting our vision. Also, its slices are applied to the eyelids for 10 minutes to relax and minimize puffiness around the eyes.
Prevent Bad Breath
You will not have to worry about bad breath anymore as cucumber’s phytochemicals can kill the germs that produce bad breath in our mouth.
Better for Hair and Nails
Cucumbers are high in silica, which is good for hair and nail care. They help in the prevention of brittleness and also strengthen our nails and hair.
Tomato Health Benefits
A tomato is classified as a fruit since it bears seeds and originates from the ovaries of a blooming plant. Tomatoes are similar to seedy cucumbers and zucchini, and they are classified as vegetables in terms of nutrients. This is owing to their decreased carbohydrate and sugar content.
A medium-sized tomato has just 22 calories and around 5 grams of total carbohydrate, including 3 grams of sugar and 1.5 grams of fiber. Tomato is low-calorie, but it is still packed with many nutrients and has been related to many health advantages. Here are seven of them and some easy methods to include more tomatoes in your daily meals and snacks.
Here are some tomato health benefits you must know:
- Lycopene antioxidants from tomatoes can cause its red color and are responsible for keeping our hearts healthy.
- Tomatoes have lutein and beta-carotene, and they are known to improve our vision and protect our eyes from macular degeneration and cataracts.
- The fluid and fiber of tomatoes can assist us in our digestive health by reducing stomach constipation.
- Lycopene from tomatoes can prevent lung, prostate, and stomach cancers.
- People with type 2 diabetes can have their lipid peroxidation disease decreased by supplementing tomatoes.
Avocado Health Benefits
Avocados are a kitchen staple item in many homes throughout the world because they are nutritious, flexible, and delicious. Avocados (Persea Americana) are classified as berries, even though some refer to them as fruits and others as vegetables. They belong to the Lauraceae family of plants containing the cinnamon tree.
Avocados are native to Central America and Mexico but grown worldwide, including in North America. California is the leading avocado grower in the United States, with over 5,000 avocado farms producing over 400 million pounds of avocados every year.
Avocados are quite popular in adding to salads and various dishes since they are exceptionally nutritious and connected to various health benefits. Here are some of the must-know avocado health benefits:
- Avocados are full of fiber, good fats, vitamin C, vitamin B6, vitamin E, magnesium, potassium, and folate, among other nutrients. Regularly eating them might aid you in upgrading the overall quality of your diet.
- Avocados are high in dietary fiber, and they are essential for improving our digestive health. According to some studies, avocado consumption may improve gut health by increasing bacterial diversity and decreasing fecal bile acid content.
- They may aid in the growth of heart-protective HDL cholesterol and lower oxidized LDL cholesterol, a form of cholesterol linked to atherosclerosis, or plaque buildup along artery walls.
- The consumption of a high-fiber diet has been linked to bodyweight maintenance. Avocados have been shown to aid satiety, weight loss, and belly fat reduction. However, the Hass Avocado Board financed several of these research, which might have impacted the findings.
- A rich amount of nutrients is necessary during pregnancy and nursing. Avocados are a perfect source of vitamins and minerals so don’t forget to add them to your diet.
Cucumber Tomato and Avocado Salad Ingredients
- Cucumbers – 3 Persian cucumbers or 1 English cucumber, peeled and chopped
- Tomatoes – about 1 cup grape tomatoes halved or 2 medium tomatoes chopped
- Avocado. – peeled, pitted, and chopped
- Red onions – thinly sliced or 1 green onion, chopped
- Basil leaves – or fresh cilantro, parsley, or dill leaves chopped
- Extra-virgin olive oil – you can omit it for oil-free.
- Lemon juice – fresh is best
- Garlic – minced, add an extra clove if you are a garlic lover
- Salt – I used Himalayan pink salt
- Nutritional yeast flakes – give a great flavor boost, optional
- Put chopped cucumber, tomatoes, avocado, onion, and basil in a large bowl.
- Whisk together olive oil, lemon juice, garlic, and salt in a small bowl. Pour over salad and toss. Serve immediately.
Options and Add Ons
- Let’s take the salad to the next level by adding leafy greens like lettuce, kale, spinach, arugula, etc. You may need to add extra dressing to even the salad mixture.
- Want to add some protein and crunchy texture to salad? Why not add raw or roasted nuts and seeds. Add walnuts, almonds, pine nuts, sesame seeds, pumpkin seeds, sunflower seeds, hemp seeds, etc.
- Want to have a fresh herbal touch on the salad? Try adding some dried mint, basil, cumin, oregano, thyme, cilantro, and paprika.
- Who doesn’t love cheese, why not try adding some cheese to make your salad yummier! Add vegan mozzarella, vegan feta, vegan parmesan flakes, etc.
- Want to spice up your salad? Add fresh chopped chilies or chili flakes for a good spicy kick.
- Enjoy toasted, crispy baked tortilla chips, baked pita, or bread with the salad.
- Want to have more vegetables in the salad? Add broccoli, celery, potatoes, carrots, radish, corn, green onions, bell peppers, grilled eggplant, etc.
- This salad goes surprisingly yummy with fruits like mango, peaches, pineapple, strawberry, and grapefruit.
- Craving for some protein for your salad? Try adding some delicious marinated tofu, chickpeas, red kidney beans, or other legumes.
Tips and Tricks for Preparing Cucumber Tomato and Avocado Salad
- I have added a long list of optional add ons you can try with this simple salad recipe. Feel free to experiment with the salad and try new flavors.
- The salad is best when you add fresh and ripe ingredients. If you don’t have medium tomatoes, then add cherry tomatoes or grapes as they taste better.
Can I Prepare Cucumber Tomato and Avocado Salad Ahead of Time?
Yes, you can prepare this amazing salad ahead of time, but I suggest you not add the avocado until you are ready to eat it. You can prepare the salad entirely and store the dressings separately. In that way, you will enjoy the salad for the entire week.
The flavors will develop over time, so adding some extra lemon juice and seasoning will do well before serving.
- The leftover salad will do well in the refrigerator for a day or two, but it is best to enjoy it fresh. I would recommend adding avocado right before serving so the salad will remain fresh.
- Use plastic wrap on top of the bowl and add 2 layers to avoid oxygen as much as possible. In that way, the avocado will not brown too soon, and it stays fresh.
Other Vegan Salads To Prepare
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- Energy: 244 kcal / 1020 kJ
- Fat: 23 g
- Protein: 4 g
- Carbs: 21 g
- Preparation: 10 min
- Ready in: 10 min
- For: 3 servings
- 3 cucumbers, peeled and chopped
- 2 medium tomatoes, chopped
- 1 avocado, peeled, pitted and chopped
- 1/4 cup red onions, thinly sliced
- 1/4 cup basil leaves, chopped
- 1-2 tablespoons extra-virgin olive oil
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon salt, or to taste
- 1 teaspoon nutritional yeast flakes, optional
- Put chopped cucumber, tomatoes, avocado, onion and basil in a large bowl.
- Whisk together, olive oil, lemon juice, garlic and salt in a small bowl. Pour over salad and toss. Serve immediately.