Bring a taste of the Mediterranean to your table with this crisp Tomato & Cucumber Salad with Feta! Juicy diced tomatoes, crunchy English cucumber, and fragrant fresh mint are tossed with creamy crumbled feta cheese and a light, savory herb vinaigrette.
Ready in under 25 minutes, this low-GI side dish delivers maximum freshness with only 9g of total carbs per serving. It’s an ideal choice for supporting insulin sensitivity and managing PCOS while keeping your meals vibrant and satisfying.
Glycemic Index Profile
| Ingredient | Glycemic Index (GI) | Glycemic Impact / Role |
| Diced Tomatoes | Very Low (approx. 15) | Packed with lycopene, fiber, and water; minimal effect on blood glucose. |
| English Cucumber | Very Low (< 15) | High-water, low-calorie veggie base that adds crunch without carbohydrates. |
| Feta Cheese | Very Low to 0 | Protein and fat buffer that slows digestion and increases satiety. |
| Fresh Mint & Red Wine Vinegar | Very Low (< 15) | Antioxidant aromatics that improve digestion and flavor without sugar. |
Synergistic Effect
The combination of non-starchy, fiber-rich vegetables with the protein and fats from the feta cheese delays gastric emptying. This ensures the modest carbohydrate content is absorbed slowly, maintaining flat glucose levels.
Low-GI Tomato & Cucumber Salad with Feta
Description
Enjoy a fresh serving of Tomato & Cucumber Salad with Feta! Made with juicy tomatoes, crisp English cucumbers, fresh mint, and light vinaigrette. Formulated specifically for PCOS, insulin resistance, and blood sugar balance.
Ingredients
SALAD
VERSATILE VINAIGRETTE (Makes 1 Cup / Serving Size 2T)
Instructions
-
Make vinaigrette - Combine broth and cornstarch in a small saucepan, stirring with a whisk. Bring broth mixture to a boil over medium heat; cook 1 minute, stirring constantly. Remove from heat, and stir in remaining ingredients. Cover and chill. Stir before using Yield: 1 cup (serving size: 2 tablespoons).
-
Combine first 4 ingredients in a large bowl. Add vinaigrette, and toss gently to coat.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 70kcal
- % Daily Value *
- Total Fat 3g5%
- Saturated Fat 1g5%
- Cholesterol 8mg3%
- Sodium 94mg4%
- Potassium 501mg15%
- Total Carbohydrate 7g3%
- Dietary Fiber 2g8%
- Sugars 6g
- Protein 3g6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
This dressing has some thickness to it while remaining light and wholesome. Perfect on tomato, cucumber, and feta. The salad is light and delicious. Replace dressing with simple oil and vinegar to save time.
