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
- 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.
- 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.
- Wash the chives and mince as finely as desired. Add all of it to the salad bowl, or keep some to sprinkle on top.
- 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.
- 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
- low source of carbohydrates and protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides many vitamins and minerals
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
- helps to regulate proper fluid balance
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
Cashews
- provide healthy fats, protein, some carbohydrates, and fiber
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin K and some of the B vitamins
- provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, and selenium
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Lemons
- provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
- provide lots of phytonutrients and antioxidants
- provide some vitamins and minerals, most specifically vitamin C
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, cholesterol levels, and liver function
- protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
Garlic
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides lots of phytonutrients and antioxidants
- provides vitamins, especially vitamin C and some B vitamins
- provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
- supports optimal health, weight, healing, and prevention
- supports the immune system and iron metabolism
- protects against cancer, cardiovascular disease, and diabetes type 2
- supports healthy blood pressure, blood sugar, and cholesterol levels
Black Pepper
- not a significant source of calories or macronutrients (carbs, fats, protein)
- provides phytonutrients and antioxidants
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides vitamins, including vitamin A, C, and K
- provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
- supports optimal health, weight, healing, and prevention
- supports digestive health; helps prevent bloating and gas
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Unrefined Salt
- unrefined sea salt unrefined Himalayan salt
- naturally alkalizing
- a source of over 80 essential and trace minerals
- supports optimal blood pressure, heart and nervous system health
- supports optimal health, weight, healing, and prevention
- Health Tip: avoid all forms of refined, white salt and processed foods made with it
(*) Include affiliate links to Amazon. As an Amazon Associate, I earn a small percentage from qualifying purchases and it does not cost you anything extra.