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Refreshing Cucumber Summer Salad

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Refreshing Cucumber Summer Salad (Stay-Fresh Jar Salad)

 Description

This Refreshing Cucumber Summer Salad is a crisp, hydrating, and flavor-packed dish designed to stay fresh for days when stored in a jar. Layered with crunchy cucumbers, juicy tomatoes, and a light tangy dressing, it’s perfect for meal prep, picnics, or quick healthy lunches. The jar method keeps ingredients fresh and prevents sogginess, making it both practical and delicious.

 Ingredients

For the Salad:

  • 2 large cucumbers (sliced)
  • 1 cup cherry tomatoes (halved)
  • ½ red onion (thinly sliced)
  • ½ cup bell peppers (optional, sliced)
  • 2 tbsp fresh parsley or dill (chopped)

For the Dressing:

  • 3 tbsp olive oil
  • 2 tbsp apple cider vinegar or lemon juice
  • 1 tsp honey (optional)
  • ½ tsp salt
  • ¼ tsp black pepper
  • ½ tsp garlic powder

 Instructions

  1. Prepare vegetables:
    Wash and slice cucumbers, tomatoes, onion, and peppers.
  2. Make dressing:
    In a small bowl, whisk together olive oil, vinegar/lemon juice, honey, salt, pepper, and garlic powder.
  3. Layer in jar (important):
    • Bottom: Dressing
    • Middle: Onions & tomatoes
    • Top: Cucumbers & herbs
  4. Seal & store:
    Close jar tightly and refrigerate.
  5. Serve:
    Shake well before eating to coat everything evenly.

 Notes

  • Layering keeps cucumbers crisp and prevents sogginess.
  • Use fresh herbs for best flavor.
  • Can be stored in airtight jars for easy grab-and-go meals.

 Tips

  • Add feta cheese for creaminess 🧀
  • Include chickpeas or grilled chicken for protein
  • Use English cucumbers for fewer seeds
  • Chill for at least 30 minutes before serving for best taste

 Servings

  • Serves 2–4 people

 Nutritional Info (approx. per serving)

  • Calories: ~140 kcal
  • Carbohydrates: 10 g
  • Fat: 10 g
  • Protein: 2 g
  • Fiber: 2 g

 Benefits

  • Hydrating: High water content from cucumbers
  • Low calorie: Great for weight management
  • Rich in vitamins: Provides vitamin C and antioxidants
  • Meal-prep friendly: Stays fresh for days

 Q&A

Q: How long does it stay fresh in a jar?
A: Up to 2–3 days when properly layered and refrigerated.

Q: Can I make it without oil?
A: Yes, substitute with a light vinaigrette or lemon juice.

Q: Why use the jar method?
A: It keeps ingredients crisp and prevents soggy salad.

Q: Can I add protein?
A: Yes—chicken, tuna, or beans work great.

Q: Can I use other veggies?
A: Absolutely! Try carrots, radishes, or avocado.

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