Tomato Cucumber salad

This salad is not only refreshing but offers a nutrient-packed combination with enhanced absorption of antioxidants and vitamins!

Ingredients:

• 4 ripe tomatoes, sliced (rich in lycopene, an antioxidant that’s better absorbed with healthy fats)

• 1 small red onion, thinly sliced (contains quercetin, which pairs well with vitamin C in tomatoes for anti-inflammatory benefits)

• 1 cucumber, sliced (hydrating, provides vitamin K, works well with olive oil for absorption)

• 1/4 cup fresh basil leaves (rich in antioxidants, pairs well with tomatoes' lycopene)

• 1/4 cup extra virgin olive oil (healthy fat that boosts lycopene absorption from tomatoes)

• 2 tbsp balsamic vinegar (contains polyphenols that complement the antioxidants in tomatoes and onions)

• 1/4 cup feta cheese (optional) (calcium and protein, pairs well with vitamin K in cucumbers for bone health)

• 1/2 tsp dried oregano (rich in antioxidants, boosts anti-inflammatory properties)

• 1/4 tsp black pepper (enhances the absorption of phytonutrients)

• Salt to taste

Instructions:

1. In a large bowl, combine the sliced tomatoes, onions, cucumber, and basil.

2. Drizzle with olive oil and balsamic vinegar. Toss gently to combine.

3. Add the feta cheese, if using, and sprinkle with oregano, black pepper, and salt to taste.

4. Let the salad sit for about 10 minutes to allow the flavors to meld together.

5. Serve as a refreshing side or light meal.

Food Synergies:

• Tomatoes + Olive Oil: Lycopene, an antioxidant found in tomatoes, is fat-soluble, meaning it's better absorbed when consumed with healthy fats like olive oil.

• Tomatoes + Basil: Basil is rich in antioxidants like eugenol and complements the lycopene in tomatoes for enhanced anti-inflammatory benefits.

• Cucumber + Feta: The calcium and protein in feta work together with vitamin K from cucumbers, promoting bone health.

• Onions + Tomatoes: The quercetin in onions and vitamin C in tomatoes boost each other’s antioxidant and anti-inflammatory properties.

• Black Pepper + Antioxidants: The piperine in black pepper enhances the bioavailability of nutrients like lycopene and quercetin.