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You are here: Home / Eat It / Avocado, Cucumber, Tomato Salad – Low Carb Monday

Avocado, Cucumber, Tomato Salad – Low Carb Monday

February 29, 2016 by Adria Ali Leave a Comment

 

Need a little change in your healthy meal options?  Packed with good fats from avocado, a variety of nutrients from cucumbers and cancer fighting lycopene from tomatoes, this recipe is not only delicious it’s good for you! It’s spreading like wild fire across social media thanks to Tasty.com and featured on buzzfeed.com.   Of course we’ve added a fitness tip or two to this avocado, cucumber, tomato salad if you wan’t to make it a complete meal with added protein.

 

“9 Reasons to Eat Cucumbers

1. Protect Your Brain

Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in brain health. In addition to improving your memory and protecting your nerve cells from age-related decline,1fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer’s disease.2

2. Reduce Your Risk of Cancer

Cucumbers contain polyphenols called lignans (pinoresinol, lariciresinol, and secoisolariciresinol), which may help to lower your risk of breast, uterine, ovarian, and prostate cancers.3 They also contain phytonutrients called cucurbitacins, which also have anti-cancer properties. According to the George Mateljan Foundation:4

3. Fight Inflammation

Cucumbers may help to “cool” the inflammatory response in your body, and animal studies suggest that cucumber extract helps reduce unwanted inflammation, in part by inhibiting the activity of pro-inflammatory enzymes (including cyclo-oxygenase 2, or COX-2).5

4. Antioxidant Properties

Cucumbers contain numerous antioxidants, including the well-known vitamin C and beta-carotene. They also contain antioxidant flavonoids, such as quercetin, apigenin, luteolin, and kaempferol,6 which provide additional benefits.

5. Freshen Your Breath

Placing a cucumber slice on the roof of your mouth may help to rid your mouth of odor-causing bacteria. According to the principles of Ayurveda, eating cucumbers may also help to release excess heat in your stomach, which is said to be a primary cause of bad breath.7

6. Manage Stress

Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress.

7. Support Your Digestive Health

Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber. Adding cucumbers to your juice or salad can help you meet the ideal of amount of fiber your body needs — 50 grams per 1,000 calories consumed. If you struggle with acid reflux, you should know that drinking water can help suppress acute symptoms of acid reflux by temporarily raising stomach pH; it’s possible that water-rich cucumbers may have a similar effect.

Cucumber skins contain insoluble fiber, which helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination.

8. Maintain a Healthy Weight

Cucumbers are very low in calories, yet they make a filling snack (one cup of sliced cucumber contains just 16 calories).8 The soluble fiber in cucumbers dissolves into a gel-like texture in your gut, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber-rich foods may help with weight control.

9. Support Heart Health

Cucumbers contain potassium, which is associated with lower blood pressure levels. A proper balance of potassium both inside and outside your cells is crucial for your body to function properly.

As an electrolyte, potassium is a positive charged ion that must maintain a certain concentration (about 30 times higher inside than outside your cells) in order to carry out its functions, which includes interacting with sodium to help control nerve impulse transmission, muscle contraction, and heart function (source).”

 

 

Ingredients for avocado, cucumber, tomato salad

  • 1 English cucumber
  • 4 Roma tomatoes
  • 3 ripe avocados
  • ½ red onion
  • ¼ cup cilantro
  • Juice of 1 lemon (or you can use apple cider vinegar)
  • Salt and black pepper to taste
  • 2 Tbsp. extra virgin olive oil (or MCT oil)

 

avocado, cucumber, tomato salad

Directions:

1. Chop cilantro, cucumbers, tomatoes, and avocado in a large bowl.

2. Add in your choice of oil, lemon juice (or apple cider vinegar), salt, and pepper.

 

Fitness tips:  To make this a more rounded meal.  Try added some lean protein such as cooked chicken breast.

 

Adria Ali

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Filed Under: Eat It, Today's Tip Tagged With: avocado recipes, benefits of cucumbers, best salads, fitness tips, health benefits of cucumbers, healthy recipes, low carb meals

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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