Characteristics

This ultra simple, yet deliciously refreshing and creamy cucumber salad can make an excellent side or snack anytime, but is especially well-suited for hot summer days and when fresh, local cucumbers and chives are in season. It provides a rich assortment of wholesome nutrients, including healthy carbohydrates, fats, and protein, as well as vitamins, minerals, antioxidants, phytonutrients, and fiber. It offers an abundance of health benefits for the whole family.

TYPE: Salad, Side, Snack
PREP TIME: < 10 mins (+pre-soaking of cashews)
SERVINGS: makes about 3 cups of salad (2 to 3 individual portions)

Characteristics:

  • 100% Plant-based (Vegan)
  • Raw
  • Gluten-free
  • Wheat-free
  • Grain-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Oil-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • 2.5 - 3 cups cucumber; half-moon slices (organic)
  • 1/2 cup chives; minced (organic)

Creamy Sauce: (Makes roughly 1 cup of sauce)

  • 1/2 cup raw cashews (organic)
  • 1 lemon; juice squeezed (organic)
  • 1 - 2 cloves garlic (organic)
  • 1/4 - 1/2 tsp black pepper; ground (organic)
  • 1/4 tsp unrefined sea salt or Himalayan salt
  • 1/4 cup water

TOOLS:

  • High Powered Blender (ex: Vitamix or NutriBullet)
  • Cutting Board
  • Spatula
  • Lemon reamer or similar juice extractor (optional)

Preparation Steps

  1. Soak your 1/2 cup of dry cashews for 2 to 4 hours prior to making this salad. When ready to use, drain the water and rinse well several times before using.
  2. Wash the cucumbers, peel if needed, and trim the ends. Cut each cucumber in half, lengthwise, and then slice thinly. Place into a large salad bowl.
  3. Wash the chives and mince as finely as desired. Add all of it to the salad bowl, or keep some to sprinkle on top.
  4. Add all of your creamy sauce ingredients to a powerful blender and blend until a smooth, creamy consistency is reached. Sauce should be easily pourable, but have some viscosity and not be too runny.
  5. With the help of a spatula, transfer the sauce to the salad bowl and stir together well, coating the cucumbers evenly. Taste and adjust with more salt or pepper as may be personally desired. Enjoy.

Tips:

  • Fresh, local cucumbers work best for this salad, as they have the most pronounced flavor. (You will need roughly 2 cucumbers, that are about 7 inches, for 2.5 to 3 cups of half-moon slices.)
  • Adjust the amount of chives to your personal preferences. The chives can also be avoided if feeding this salad to smaller children.
  • Store any uneaten portion in a sealed container, in the refrigerator for up to 24 hours. Cucumbers will release water and thin out the sauce if left to sit for several hours, therefore it is best to consume this salad when freshly made.

Meal Nutritional Benefits

Cucumber:

  • a source of vitamins, minerals, antioxidants, and phytonutrients
  • cleansing, detoxifying, alkalizing, and anti-inflammatory
  • especially rich in vitamin K, molybdenum, vitamin B5, potassium, phosphorus, copper, and manganese
  • promotes healthy skin, intestinal health, and blood pressure
  • naturally preventative against cancer, heart disease, and diabetes type 2, and optimally healing and health promoting
  • for more information, visit the cucumber detailed overview from World’s Healthiest Foods

Chives:

  • a source of vitamins, minerals, antioxidants, and phytonutrients
  • especially rich in vitamin K, vitamin C, vitamin A, manganese, and folate
  • anti-inflammatory and naturally preventative for cancer, heart disease, and diabetes type 2
  • promote optimal health and healing, optimizing our immune system and digestion
  • visit Nutrition-And-You.com for a detailed nutrition profile of chives

Cashew Nuts:

  • excellent source of minerals, especially copper, phosphorus, manganese, magnesium, and zinc
  • a great source of heart-protective monounsaturated fats
  • a good source of vitamins, specifically vitamin K and B vitamins
  • a good source of antioxidants and phytonutrients
  • promote good cardiovascular health, lower risk of coronary heart disease, promote healthy bone development, healthy blood vessels and joints, and help prevent gallstones
  • protective against and supportive for healing diabetes
  • for more information, visit the cashews detailed overview from World’s Healthiest Foods

Lemons:

  • provide phytonutrients and antioxidants, with antibiotic activity
  • a source of vitamins and minerals, especially vitamin C
  • highly alkalizing
  • protect against cancers, rheumatoid arthritis, support the immune system and promote and enhance optimal health in many areas
  • for more information, visit the lemons/limes detailed overview from World’s Healthiest Foods

Garlic:

  • provides anti-inflammatory, antibacterial, and antiviral activity
  • a source of vitamins and minerals, especially manganese, vitamin B6, vitamin C, copper, selenium, phosphorus, calcium, and vitamin B1
  • provides numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, and inhibiting coronary artery calcification
  • protects against cancer and infections, and promotes healthy weight and optimal health
  • for more information, visit the garlic detailed overview from World’s Healthiest Foods

Black Pepper:

  • provides anti-inflammatory, antioxidant, and antimicrobial effects
  • a source of vitamins and minerals, especially manganese, vitamin K, copper, calcium, chromium, and iron
  • helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
  • for more information, visit the black pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt or Himalayan Salt:

  • naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • alkalizing to maintain proper acid/alkaline body balance
  • has helped to promote optimal health in civilizations for centuries