The Dietary Guidelines for Americans states that the average American diet consists of excess sodium, saturated fat, refined grains, and calories from solid fats and added sugars. Furthermore, the guidelines state that Americans eat less vegetables, fruits, whole grains, dairy products, and oils than recommended. Americans commonly under-consumed nutrients like potassium, calcium, dietary fiber, and vitamin D. This is a public health concern because their low intake are associated with chronic disease such as cardiovascular disease, type-2 diabetes, and high blood pressure.
Folic acid (folate) and other B vitamins. How much you need: 400 micrograms (mcg) daily.
Iron. How much you need: 18 mg daily.
Vitamin D. How much you need: 600 international units (IU) daily.
Vitamin E. How much you need: 15 mg daily.
Omega 3- Fatty Acids
For the salad:
5 large tomatoes (tomatoes on the vine are best), quartered
1 English cucumber, peeled and sliced
1/2 large red onion, sliced
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro
1 pinch kosher salt + 1 pinch black pepper
For the dressing
1/2 cup olive oil
1/4 cup red wine vinegar
1 teaspoon kosher salt + 1 pinch freshly ground black pepper
1 garlic cloves, minced
1 teaspoon honey or brown sugar (optional for low-carb, Keto, or sugar free diets)
1 teaspoon dried oregano
1. To make the tomato-cucumber salad: In a large bowl, combine all ingredients for the salad: tomato, cucumber, red onion, parsley, and cilantro. Sprinkle with salt and pepper and toss to combine.
To prepare the dressing, throw all of the dressing ingredients into a small bowl or a mason jar and whisk together vigorously, until well blended.
Pour the dressing over the veggies and toss gently. Cover the bowl with plastic and let sit at room temperature until ready to serve, for 1 to 3 hours. This will allow the flavors to meld together. Serve the tomato-cucumber salad when you're ready, enjoy!
BY Christina Cherrier @eatwell 101