Lake Regional Health System | Thrive | Summer 2018

Makes 4 servings. Ingredients 4 medium ripe tomatoes, seeded and chopped 1 ⁄ 2 medium cucumber, peeled, seeded and chopped 1 ⁄ 3 cup diced red onion 2 tablespoons fresh parsley, chopped 2 tablespoons fresh mint, chopped 1 tablespoon red wine vinegar 2 teaspoons olive oil 1 teaspoon Dijon mustard Salt and freshly ground black pepper to taste Directions • In a large bowl, combine tomatoes, cucumber, red onion, parsley and mint. • In a small bowl, whisk together vinegar, oil and mustard. • Add to tomato mixture and toss to coat. • Season to taste with salt and black pepper. • Serve chilled or at room temperature. Nutrition information Serving size: 1/2 cup. Amount per serving: 59 calories, 3g total fat (1g saturated fat), 8g carbohydrates, 2g protein, 2g dietary fiber, 45mg sodium. Source: American Institute for Cancer Research Tomato facts This late-summer staple is nutrient-packed. Tomatoes are low in sodium and fat while being high in vitamins A and C. They’re also high in lycopene, which aids in disease prevention. Choosing Their flesh should be firm; their skin, shiny. Storage Do not refrigerate. And keep them away from direct sunlight. Prep Tomatoes are a great snack alternative to junk food. Or try baking or broiling them as a side dish. For a refreshing salad, combine quartered fresh tomatoes with sliced cucumbers, onions and a vinaigrette. Sources: Produce for Better Health Foundation; U.S. Department of Agriculture Tomato cucumber with parsley and mint HAVE A HEALTHY HELPING Eat well! Get good nutrition tips and recipes at lakeregional.com/healthyeats . salad NUTRITION 10 | Summer 2018