Mediterranean Salad

Print this recipe
Recipe from Carla Burke, RD

INGREDIENTS

  • 2 cups diced ripe tomatoes
  • 1½ cups diced cucumber (Persian or English)
  • ½ cup diced red bell pepper
  • ¼ cup finely chopped red onion or green onion
  • ¼ cup chopped fresh parsley
  • Juice of 1 lemon
  • 2–3 tbsp olive oil (or more to taste)
  • Salt & pepper to taste
  • Optional: ¼ cup crumbled feta or ½ avocado, diced

DIRECTIONS

  1. Dice all vegetables finely for the best texture and flavor.
  2. Combine tomatoes, cucumber, bell pepper, onion, and parsley in a large bowl.
  3. Drizzle with olive oil and lemon juice.
  4. Season with salt and pepper to taste.
  5. Mix well and let sit 5–10 minutes before serving to allow flavors to blend.
  6. Top with feta or avocado for a boost of flavor and fat-soluble nutrient absorption!
The olive oil or avocado adds extra vitamin E, one of the fat soluble vitamins that CF patients need more of. Tomatoes are also one of the best sources of lycopene, a powerful antioxidant that can help decrease inflammation and improve your immune function.

Add a protein (like grilled chicken or chickpeas) and a carb like beans, couscous, or rice to turn this into a full meal!

Adapt this recipe to meet your personal needs:

Weight gain:

Add an avocado or 2 Tbs more olive oil, a carb and a protein of your choice.

Weight loss:

Cut the olive oil in half, and add some lean protein from some grilled chicken.

Sports performance:

Add a carb and a lean protein.

Print this recipe

Make this recipe with Shawna!

TOMATOES ARE IN SEASON!

DID YOU KNOW?

Just one medium tomato packs 40% of your daily vitamin C! For people with CF, vitamin C helps boost immunity and enhance iron absorption—especially important if you’re prone to inflammation or frequent infections.

DID YOU KNOW?

That red color? It’s thanks to lycopene, a powerful antioxidant. Lycopene has been linked to reduced lung inflammation, and may help protect lung tissue from oxidative stress—a bonus for CF lungs!

DID YOU KNOW?

Lycopene is fat-soluble, meaning your body absorbs it better when eaten with fat.Add olive oil, avocado, or cheese for a delicious, CF-friendly high-fat snack that boosts nutrient absorption.

DID YOU KNOW?

Tomatoes contain fiber and natural compounds that support digestive function. With many people with CF managing GI issues, fiber can help promote a healthier gut—just go slow if you’re not used to high-fiber foods!