This healthy salad has relatively few ingredients and is quick to prepare, making it an ideal dish to whip together to impress any time of year. While we all know vegetables are good for us, it may surprise you exactly how good the ones in this salad are!

A medium-sized tomato has about 22 calories and 40% of daily vitamin C requirements. They are good for the eyes, digestion, and skin. Tomatoes can also help with more serious health conditions, too: improving heart health, managing Type 2 Diabetes, and appearing to play a part in preventing certain types of cancer.

RELATED STORY:

Onions have compounds—called flavonoids—which can help prevent Parkinson’s and heart disease, as well as having potential cancer-fighting properties. A medium-sized onion has about 12% of the body’s daily fiber, 20% of daily vitamin C, and no fat or cholesterol. They also regulate digestion and blood sugar. If all that’s not enough, they can prevent the effects of asthma and allergies, as well as boosting the immune system.

RELATED:

There are some fun historical facts about onions, too. Ancient Greeks believed they would help with athletic performance. People in the middle ages used them to pay rent.and, when the Pilgrims brought onions into North America, they were surprised to find the Native Americans were already using them!

*Note: Instead of distilled white vinegar, apple cider vinegar or white wine make good substitutes.

Apple cider vinegar is incredible in terms of health benefits. It both prevents and treats indigestion.  It has amino acids which can help boost energy. It has potential to help you lose weight and control blood sugar, although more research needs to be done. On the cosmetic side, apple cider vinegar can fight bad breath and whiten teeth.

Ingredients

  • 1 cup filtered water
  • 1/2 cup apple cider vinegar
  • sweetener of choice, to taste
  • 1/4 cup vegetable oil (I use avocado or extra virgin olive oil)
  • 2 teaspoons sea salt
  • 1 tablespoon fresh, coarsely ground black pepper
  • 3 organic cucumbers
  • 1 organic onion
  • 3 organic tomatoes
  • Large bowl with lid

Directions

  1. Peel your cucumbers, then slice them into quarter-inch (1/4”) thick slices
  2. Slice your onion and separate the rings. Then, cut your onions into bite-sized pieces.
    *Note: There are some different tips and tricks to stop the onion tears! Try chilling them in the fridge for a half-hour prior to cutting and leave the root end alone. Also, since it is the gas from this veggie that makes your eyes water, the further away your eyes are from the onion, the greater the chance the gas will have to dissipate.
  3. Cut your tomatoes into wedge shapes.
  4. Beat together your liquid ingredients, as well as the salt and pepper. The mixture should be smooth in consistency when it’s ready.
  5. Add in the pieces of onion, tomatoes, and cucumbers.
  6. Gently stir until your vegetables (and yes, tomatoes are technically both a fruit and a vegetable) are glazed with the marinade.
  7. Place in the refrigerator.
  8. Let sit for two hours.
  9. *Note: Parsley, lemon juice, and citrus peels can cut the distinctive onion odor from your breath, so consider this when choosing a garnish!

Serve and enjoy! Watch this similar recipe below:

*Article originally appeared at Healthy Holistic Living