Summer Bites: Tomato and cucumber salad
Good food is one of life's greatest pleasures. And eating well doesn't have to be complicated — especially in the summer, when fresh ingredients are at their best and lighter meals feel just right. We created Summer Bites to share real, practical recipes that are easy to prepare, kind to your body, and genuinely delicious. Whether you're cooking for yourself, for a parent, or a senior you care for — these recipes were made with you in mind. Each recipe was developed with senior nutrition in mind: heart-healthy options, protein-rich meals, and fresh ingredients that support energy, independence, and quality of life all summer long.
Ready to get started? Let's make tomato and cucumber salad.
33 calories per serving | Serves 12 | Light & refreshing
Crisp, colorful, and ready in minutes — this is summer in a bowl. Fresh tomatoes, cucumber, green peppers, and red onion come together with a simple apple cider vinegar dressing that brightens every bite. Make it ahead and let it chill in the refrigerator for at least an hour to let the flavors develop.
Perfect as a side dish, a light lunch, or a refreshing snack on a warm afternoon. Low calorie, packed with vitamins, and effortless to make.
Ingredients
• Tomatoes, diced
• Cucumber, sliced
• Red onion, thinly sliced
• Fresh green pepper, chopped
• Fresh parsley
• Apple cider vinegar
• 100% pure olive oil
• Minced garlic
• Kosher salt and black pepper
• A pinch of granulated sugar
Instructions
1. Combine tomatoes, cucumber, red onion, green pepper, and parsley in a large bowl.
2. In a separate small bowl, whisk together apple cider vinegar, olive oil, minced garlic, salt, pepper, and sugar.
3. Pour the dressing over the vegetables and toss gently to coat.
4. Cover and refrigerate for at least 1 hour before serving.
Love this recipe?
At Chef For Hire, good nutrition is at the heart of everything we do. If you or someone you love could benefit from nutritious, home-delivered meals tailored to your health needs — we're here for that, too.
Our meals are Medicaid and Medicare eligible, and free for qualifying individuals. We'd love to be part of your summer. Learn more and get started.
Jeff Scheck is the Executive Vice President of Chef for Hire, bringing over 25 years of experience in delivering high-quality, nutritious, and compliant meals to communities across Indiana. With specialized expertise in Senior Nutrition programs, Jeff has led efforts to design and oversee meal services that meet diverse dietary needs while supporting the health and independence of older adults. He holds a B.S. in Nutrition from Purdue Global and a Culinary Arts degree from Johnson & Wales University, along with HACCP Food Safety and ServSafe Manager certifications. With hands-on expertise spanning hotels, restaurants, catering, and large-scale food service operations, Jeff is dedicated to combining culinary excellence with community well-being. Learn more on LinkedIn.