The USDA has been promoting a new nutritional guidelines and this is what researchers at the nutritional science institute at the University of California found when they analyzed the nutritional content of many common foods. They looked at the nutritional content of foods based on their nutrient density and according to the Department of Agriculture, foods are considered high in nutrients when their nutrient ratio is 60 or greater.
More and more we’re finding out that what we eat may have a lot to do with not only our physical health, but also our mental health. Some studies have shown that eating a diet rich in fruit and vegetables is linked to better mental health. Other studies have shown that the lack of nutrients in the diet may lead to poor cognitive function, especially in the elderly. I’ve often heard that many people can quickly adapt to new foods, but that it takes longer for some people to adjust to new diets.
If you follow some of my recipes on this blog, you may have noticed that I often use fresh fruits and vegetables in my recipes, not to mention a whole lot of herbs and spices. Why? Well, aside from the added taste and nutrition they provide, they have a number of other perks, which I will outline in this post.
Sometimes all you need for a side dish is a fresh, nutrient-dense salad. This Cucumber Tomato Avocado Salad is a simple, fast, and light salad to serve throughout the spring and summer. The avocado gives it a creamy texture, while the onion and cucumber give it a crisp texture. Tomatoes and cilantro, together with a squeeze of lemon and a drizzle of olive oil, provide a lot of flavor. If you want to enjoy fresh ingredients without much effort, this is the side dish for you. It’s a basic salad with a lot of flavor that’s fast and easy to put together. The simplicity of this tasty, texture-packed salad will wow your visitors.
Ingredients for Cucumber Tomato Avocado Salad
This salad has just a few ingredients, but when combined, they create a symphony of tastes and textures:
Cucumber — For this salad, English or Persian cucumbers will do; no need to skin them beforehand!
Tomatoes — choose the ripest, reddest tomatoes available. If you can’t locate ripe tomatoes in your area (store-bought tomatoes are typically bland), go for cherry tomatoes, which are always the sweetest.
Red onion — For this dish, red onion is preferable. It doesn’t have as much flavor as a normal white onion, so it’ll be more enjoyable to consume. Soak the red onion slices in a little water before combining with the rest of the ingredients if you wish to remove some of the bite.
Avocado — not only does the avocado provide healthful fats to the salad, but it also gives it a creamy texture that makes it seem more filling.
Olive oil – Olive oil serves as a dressing and unites all of the components.
Cucumber Tomato Avocado Salad Recipe
This salad is simple and fast to make. To begin, finely chop all of your items and place them in a big salad bowl. Finish with a drizzle of olive oil and a sprinkle of salt & pepper. It’s that simple!
Add any of the following to the salad for a delicious twist.
- Mozzarella and feta cheese are the cheeses used.
- If you don’t like cilantro, try dill or parsley instead.
- Chopped boiled eggs, tinned tuna, smoked salmon, smoked chicken, and leftover turkey are all good sources of protein.
- For a touch of acidity, pour some apple cider vinegar or balsamic vinegar on top.
- Add sliced pickled jalapenos, fresh corn, and queso fresco for a Mexican twist. Instead of lemon juice, lime juice may be used.
- Chicken salad is a delicious way to repurpose cooked chicken.
- Leafy greens like baby spinach or kale may be added to a green salad.
Cucumber Tomato Avocado Salad: How to Store It
If you wish to prepare this salad ahead of time, combine all of the ingredients except the avocado in a salad bowl.
Refrigerate leftovers for up to 2 days (in an airtight container). Just keep in mind that the avocado may brown somewhat, but the lemon juice will stop this from occurring right away.
Thinly slice the cucumber.
Chop the tomatoes into small pieces.
The avocado should be peeled and chopped.
Using a mandoline, slice the red onion into thin slices.
The cilantro should be washed and chopped.
In a large salad dish, layer cut veggies.
Squeeze the juice of half a lemon over the salad.
Combine the olive oil, lemon juice, salt, and pepper in a mixing bowl.
The lemon keeps the avocado from browning, so don’t skip it!
You Might Also Enjoy These Recipes
Do you want to try some more light salads? Take a look at these delectable salads:
Salad with avocados
Salad with Roquefort and Pears
Most of our daily meals are filled with sodium, sugar, and other additives that are not in our bodies. This makes us feel tired and sick often and can lead to serious health problems. We can buy or make food at home to help us lose weight and keep it off, and this is an easy way to do that.. Read more about nutrient-dense meals for summer and let us know what you think.
Frequently Asked Questions
What are the 7 nutrients in food?
The 7 nutrients in food are protein, carbohydrates, fat, vitamins, minerals, water and fiber.
What one food has all the nutrients?
What are nutrient-dense foods examples?
Nutrient-dense foods are those that provide a lot of nutrients in a small amount of food. Examples include dark leafy greens, broccoli, sweet potatoes, and avocados.
This article broadly covered the following related topics:
- nutrient-dense foods examples
- nutrient-dense meal recipes
- nutrient-dense foods list
- nutrient-dense recipes for weight loss
- nutrient-dense meals for summer