Recipe: Heirloom Tomato, Cucumber and Red Onion Salad

recipe heirloom tomato salad

Flickr: tvol

This colorful heirloom tomato salad is mouthwatering with every bite. It’s a plateful of fresh Spring flavors!

Don’t be afraid of the odd shapes and diverse colors of heirloom tomatoes as these are the result of their rich genetic biodiversity! Heirloom tomatoes are loaded with health benefits that can reduce stress and strengthen your bones.

Heirloom tomatoes are a rich source of vitamin C, in fact one medium heirloom can provide 40% of your daily requirement of this immune-building nutrient. Grown tomatoes tend to be higher in lycopene, a kind of carotenoid that plays a role in the prevention of cancer. Studies show that lycopene is protective against bladder, breast, cervical, colorectal, endometrial, lung, pancreatic, prostate, and skin cancers.

Plant foods, such as cucumber, have been linked to a lower risk of obesity, diabetes, heart disease, among others while promoting a healthy complexion, increased energy, and a healthy body weight. As a member of the Cucurbitaceae family of plants, cucumbers contain high levels of nutrients known as cucurbitacins, which may help prevent cancer by stopping cancer cells from proliferating and surviving.

Red onions contain twice as many antioxidants as any other form of onion making them a powerful part of an anti-inflammatory diet and lifestyle. Red onions are also a rich source of the flavonoid antioxidant quercetin and the polyphenol antioxidant anthocyanin, which  are very powerful free radicals that can neutralize cancer cell growth and dramatically reduce whole body inflammation.

This is a delicious recipe for eating the rainbow!

Dairy Free, Gluten Free, Vegetarian, Vegan


1/2 small red onion, thinly sliced
3 tablespoons extra-virgin olive oil
1 1/2 tablespoon sherry vinegar
1/2 teaspoon fine sea salt
1/4 teaspoon ground black pepper
1 1/2 pound mixed heirloom tomatoes, thinly sliced into rounds or quartered if small
2 small cucumbers, halved lengthwise and thinly sliced


1. Place onion slices in a small bowl and cover with cold water; let soak 10 minutes.

2. Drain, return to the bowl and soak again for 10 minutes.

3. Drain well and pat dry.

4. Meanwhile, in a large bowl, whisk together olive oil, vinegar, salt, and pepper.

5. Add onion and cucumbers to the dressing and toss well.

6. Arrange tomatoes on serving plates then evenly distribute onions, cucumbers, and dressing.

7. You can serve the salad immediately, or cover and refrigerate for a few hours.

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