Looking to Change Up Your Salads?

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This super simple and versatile recipe is by the Med Instead of Meds program available from NC State Extension. The program focuses on a Mediterranean eating pattern, which has been proven to protect against chronic illness, such as diabetes and heart disease.

The recipe is Cucumber Avocado Salad, and it is fantastic as is. However, if you are not a fan of avocado or do not have any on hand, you can substitute a number of other vegetables for it. It’s a great recipe to use with produce coming in from the garden. Substituting the avocado with asparagus, bell pepper, onion, and squash or zucchini are all wonderful with the fresh dill dressing.

Don’t be afraid to experiment and swap out different ingredients in this recipe. Regular slicing tomatoes and garden cucumbers work perfectly in the salad. If you use avocado in the salad and will not eat it all within a day or so, consider adding the avocado to portions just before serving to avoid browning. The salad will hold up much better over a few days in the refrigerator that way.

Consider trying this incredibly tasty, easy, and healthy salad with your garden vegetables. Don’t forget, you can grow the dill in the garden too! And, the Med Instead of Meds program has plenty of recipes to use your garden produce, such as the Summer Green Bean Salad, Whole Wheat Pasta with Pesto and Vegetables, Eggs with Vegetable Hash and Spaghetti Squash with Shrimp.

Cucumber Avocado Salad


  • 1 avocado, diced
  • 1 English cucumber, peeled and diced
  • 12 cherry tomatoes, cut in half
  • 4 tbsp. finely chopped fresh dill
  • 3 tbsp. white balsamic or white wine vinegar
  • 1 tsp. salt


Mix all ingredients together, slightly mashing avocados. Chill for at least 1 hour before serving.

Nutrition information per 1 cup serving:  81 calories, 8 grams carbohydrates, 3 grams fiber, 2 grams protein, 5 grams fat, 591 mg sodium.