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A Classic Combo: The Benefits of an Onion, Tomato, and Cucumber Sandwich
A simple yet incredibly nutritious meal, the classic onion, tomato, and cucumber sandwich is a beloved choice for many. This combination offers a surprising array of health benefits, making it a great addition to any diet.
The Nutritional Powerhouse
Each ingredient in this sandwich brings its own unique nutritional value:
- Onion: A versatile vegetable, onions are packed with vitamins, minerals, and antioxidants. They’re particularly rich in vitamin C, which boosts immunity, and sulfur compounds, which have anti-inflammatory properties.
- Tomato: A juicy and flavorful fruit, tomatoes are a great source of vitamin C, potassium, and lycopene, a powerful antioxidant linked to reduced risk of heart disease and certain cancers.
- Cucumber: A refreshing and hydrating vegetable, cucumbers are low in calories and high in water content. They’re also a good source of vitamin K, which aids in blood clotting, and vitamin C.
Health Benefits of This Sandwich
- Boosts Immunity: The high vitamin C content in tomatoes and onions helps strengthen the immune system, making you less susceptible to illnesses.
- Improves Heart Health: The potassium in tomatoes helps regulate blood pressure, while the fiber in cucumbers promotes heart health by lowering cholesterol levels.
- Aids in Digestion: The fiber content in cucumbers aids in digestion and prevents constipation.
- Hydration: Cucumbers are high in water content, helping to keep you hydrated, especially during hot weather.
- Anti-Inflammatory Properties: The sulfur compounds in onions have anti-inflammatory properties, which can help reduce inflammation in the body.
- Antioxidant Powerhouse: The lycopene in tomatoes and the antioxidants in onions and cucumbers help protect cells from damage caused by free radicals.
- Weight Management: This sandwich is a low-calorie, high-fiber option that can help you feel fuller for longer, aiding in weight management.
INGREDIENTS:
1. Bread Slices: 2
2. Onion: 2 Tbsp (Finally Chopped)
3. Tomatoes: 3 Tbsp (Finally Chopped)
4. Capsicum // Bell Peppers: 1/4 Cup
5. Black Pepper: 1/4 Tsp
6. Dry Oregano: 1 Tsp
7. Dry Basil: 1 Tsp
8. Basil Leaves: 1/2 Tbsp
METHOD:
1) In a bowl, add finely chopped onions // shallots, finely chopped tomatoes, finely chopped capsicum.
2) Add seasonings: black pepper powder or crushed black pepper, dry oregano, dry basil or chopped basil leaves. Instead of basil you can also add chopped coriander or mint leaves.
3) Use herbs which you have or the ones which you like. You can also use italian seasoning, avoid salt.
4) Mix everything and spread this mixture on one slice of bread, covering it with other slice.
5) Grill or toast the capsicum sandwich in an electric grill or on a stove top toaster till golden and crisp. The sandwich can also be made on a tawa // skillet.
