Coastal Alabama Farmers & Fishermens Market


Located in Foley, Alabama

Cucumber – Tomato – Avocado – Rice Salad

There is a theory, an obscure, unsubstantiated theory for sure, but a theory that the human body desires or craves the nutrition derived from fresh, in season, fruits and vegetables.  If you enjoy the first strawberries or blueberries of the season as much as I do, you probably understand that feeling of tasting the first of the crop.  When we’ve gone months without fresh berries (no, grocery store berries just don’t satisfy) and the nutrients available, there is something immensely satisfying in the taste.  Of course, the same feeling results in first vegetables.  Is there anything better than a fresh off the vine tomato when they first start producing?  The theory is that our body is receiving nutrients that it craves and the nutrients are in greater supply in a fresh product. 


The theory also includes a component the human body will crave a substitute of fats, salt, and sugar when the nutrients are not available.  Our bodies tell us that nutrients from fresh fruit and vegetables are needed and we substitute drive-through fast food and super sweetened drinks instead.  Even after finishing a hamburger, fries, and drink, we will still feel something is missing – a lingering hunger for something.  That something must be nutrients from fresh food.


Sometimes from the Market I buy a vegetable that just came in and for supper I will either steam it or lightly grilled the vegetable.  This spring I got a bunch of the first yellow wax beans.  I steamed them, added a little sea salt and flavored vinegar, and I felt healthier with each bite.  One of my favorite vegetables to eat fresh is zucchini.  I slice zucchini lengthwise, lightly rub olive oil over each piece, lightly salt with sea salt, and grill it.  While still crunchy, it makes a great sandwich on whole wheat bread or as a side dish. 


The recipe this month includes some fresh vegetables from vendors at the Market plus some other foods to make a salad.


Cucumber – Tomato – Avocado – Rice Salad




1 Cucumber (available from various vendors)

8-10 Cherry Tomatoes (available from various vendors)

1 Avocado (Forland Family Farm)

½ cup of Farmer’s Cheese diced (from Forland Family Farm)

¼ - ½ cup whole grain rice (chilled – this is a great way to use leftover rice)

Note:  We use a mix of different whole grain rice at our house, but other grains such as Quinoa work well.

Cilantro (from a plant I purchased from Lilly)

Olive Oil

Balsamic Vinegar

Sea salt

Ground Pepper





  1. Peel and dice cucumber ~ ½ inch pieces.  Add to a large bowl that will allow mixing.
  2. Quarter cherry tomatoes and (Any tomatoes will do, but I like the flavor of cherry tomatoes in a salad.  However, when the Cherokee Purples come in, I’ll use that tomato.)
  3. Dice avocado into ½ inch pieces or larger and add.
  4. Add diced cheese. 
  5. Add chilled whole grain rice. 
  6. Mix the ingredients with your hands.
  7. Add finely chopped cilantro ~ 1 teaspoon.  Cilantro can overpower, use discreetly.
  8. Mix ingredients.
  9. Sprinkle lightly with olive oil and balsamic vinegar (about ~ ½ - 1 tablespoon of each to taste)
  10. Mix
  11. Sprinkle lightly with sea salt and ground pepper.
  12. Mix.
  13. Cover and refrigerate at least 2 hours.
  14. Stir the mixture before serving.


Note:  This salad lends itself to using other fresh vegetables available – radishes, zucchini, squash, bell peppers, and/or carrots.  I just included the vegetables I found the day I was shopping for the purposes of this salad.


This salad can be a side dish or a stand-alone salad.  Also, the salad can be served on Craine Creek Farms lettuce (available at Forland Family Farm). 


I like this salad as a stand-alone to accompany a thick vegetable soup.  Goes great with red or white wine.  My wife likes to eat the salad as a late-night snack with whole wheat crackers.




See you at the Market.


Bob Zeanah

Author of No Anchor Available online from Amazon or Barnes and Noble or Books a Million

Author of Work to Do Available online from Amazon or Barnes & Noble or Books a Million

14410 Oak Street

Magnolia Springs AL  36555

251-752-5174 mobile device 

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