The End of Summer, Beginning of Fall Chopped Salad. Yum.

The End of Summer, Beginning of Fall Chopped Salad. Yum.

The perfect end of season recipe to take advantage of the last of tomato season. The recipe uses healthy chopped superfoods. Serve as a meal with flatbreads and a glass of red wine.

This salad boasts a myriad of nutrients and is a light and satisfying way to end the day, without taxing your digestive system.

You can top this salad with avocado if you prefer- or add to a basic green salad of torn lettuce.

– 1 large unpeeled organic cucumber, diced. Try Persian cucumbers (use 2-3 if you do)
– 3-4  tomatoes, diced into cubes
– 1 zucchini, diced into cubes
– 1 cup finely chopped red or white onion
– 1 cup chopped flat or curly parsley-depending on preference
– 3-4 Tbs. of fresh chopped mint
– 1 Tbs. of fresh chopped oregano
– 2-3 Tbs. extra virgin olive oil
– 5 Tbs. fresh squeezed lemon juice
– Cracked and ground fresh black pepper and sea salt to garnish and taste

Chop the cucumber, tomatoes, zucchini and onion and add to a salad bowl. Chop the herbs and add to the veggie bowl, mixing well. Add the olive oil, lemon juice, black pepper and sea salt, and adjust to taste.

Superfood Snacks To Chew On:

Cooked sweet potato packs high concentrations of cancer-fighting beta-carotene and lutein. A great way to add this superfood into your diet is to combine it with a small slice of cheese to create a supercharged cancer-killing snack! Ohio State University researchers found that consuming beta-carotene and lutein with a dose of fatty acids (like cheddar cheese) means you absorb 1,000% more of the cancer-proofing carotenoids. Sweet potato also packs a slower release of energy than a white potato, meaning you’ll feel fuller for longer.

According to University of Surrey research, lean tuna is an excellent food to add to your diet because of the many health benefits associated with it. It’s full of protein which assists in muscle repair, it contains omega-3 fatty acids which enhance brain function and when served with lemon juice, the nutritional offerings of its iron content are increased. The ascorbic acid in the lemon converts iron into a more absorbable form, providing a 4.1% higher uptake that increases your dose of this key mineral.  The extra iron charges your blood with more oxygen to feed your muscles and mind, and more red blood cells to bolster your immune system.

The University of Cincinnati found that if you snack on whole wheat bread with peanut butter, you receive a variety of amino acids to create a ‘full spectrum’ protein which is then more readily consumed by your muscles. This leads to a 50% increase in protein synthesis without all the extra calories of a full meal of meat.

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