Thursday, April 7, 2011

Clean Eating Cucumber Tomato Bruschetta

Makes 8 servings
According to Wikipedi, "Bruschetta is an appetizer from central Italy whose origin dates to at least the 15th century. It consists of grilled bread rubbed with garlic and topped with extra-virgin olive oil, salt and pepper. Variations may include toppings of spicy red pepper, tomato, vegetables, beans, cured meat, and/or cheese; the most popular recipe outside of Italy involves basil, fresh tomato, garlic and onion or mozzarella. Bruschetta is usually served as a snack or appetizer.” In our house, Bruschetta means my kids will eat raw veggies because they have a vinegary sauce on them and they’re served on little pieces of bread :) Whatever it means to you, this version is delicious and you should try it.

Did you notice I snuck a little chopped kale in there? It blends right in with the basil and oregano and you can't taste it because the other flavors are so strong. But it helps this "snack" pack a whopping 20% of your daily recommended intake of Vitamin A and 15% of Vitamin C.

  • 1 cup grape tomatoes cut into quarters (or other chopped tomatoes)
  • 1 cup chopped cucumber
  • 1/3 cup chopped red onion
  • 1/2 cup finely chopped kale
  • 1 cup fresh basil leaves, sliced into shreds
  • 1 tsp minced garlic
  • 1/2 teaspoon dried oregano
  • 1 tablespoon of balsamic vinegar
  • 1 tsp honey
  • 2 Tbsp olive oil
  • Salt and pepper
  • Whole grain baguette, crackers, or pita bread
ONE: In a large bowl, combine all ingredients except the bread/crackers. Toss well to combine. Add salt and pepper to taste.

TWO: Let stand at room temperature for at least 1 hour but no longer than 3 hours. Serve over slices of toasted baguette, crackers, or pita bread triangles.

Raw tomatoes become mushy once frozen but you can still freeze the leftovers in half cup portions using the medium/large portions method to feed your freezer stash. Use the thawed tomato mixture in a dish where the mushier texture won't matter. I serve it as a salsa-type topping for chicken, mixed into some brown rice for a little kick, or inside an omelet.


Per serving (not including bread) - 44 Calories (31 Calories from Fat), 3.5g Fat, 0g Saturated Fat, 0mg Cholesterol, 4mg Sodium, 3g Total Carbohydrates, 0.6g Dietary Fiber, 1.6g Sugars, 0.6g Protein, 20% DV Vitamin A, 15% DV Vitamin C, 2% DV Calcium, 2% DV Iron


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