This cucumber and avocado salad is a refreshing and nutrient-packed dish perfect for a light meal or a side. The crisp cucumbers, creamy avocados, and aromatic herbs come together with a tangy-sweet dressing to create a flavorful, anti-inflammatory recipe. Let’s explore the benefits of its ingredients and how to prepare this delicious salad.
Ingredient Analysis: Anti-Inflammatory Benefits
- Cucumbers (2 large, thinly sliced):
Cucumbers are hydrating and rich in antioxidants, including vitamin C and beta-carotene, which reduce inflammation and support skin health. Their high water content also helps flush out toxins.
Pro Tip: Use organic cucumbers if eating the skin to avoid pesticide residue.
- Avocados (2 ripe, diced):
Avocados are packed with healthy monounsaturated fats, vitamin E, and potassium, which reduce inflammation and support heart health. Their creamy texture adds richness to the salad.
Pro Tip: Choose slightly firm avocados to ensure they hold their shape in the salad.
- Red Onion (1/4 cup, finely chopped):
Red onions contain quercetin, a powerful antioxidant that reduces inflammation and supports immune health. Their sharp flavor balances the salad’s creaminess.
Pro Tip: Soak chopped red onion in cold water for 10 minutes to mellow its flavor if desired.
- Fresh Cilantro (2 tablespoons, chopped):
Cilantro is rich in antioxidants and aids in detoxifying heavy metals from the body. Its vibrant flavor enhances the freshness of the salad.
Pro Tip: Use freshly chopped cilantro for the most robust flavor.
- Fresh Mint (2 tablespoons, chopped):
Mint has soothing properties and helps support digestion. Its cooling flavor pairs beautifully with the cucumbers and dressing.
Pro Tip: Chop mint just before adding it to retain its freshness.
- Extra-Virgin Olive Oil (2 tablespoons):
Olive oil is a staple in anti-inflammatory diets, offering monounsaturated fats and polyphenols that support heart health and reduce inflammation.
Pro Tip: Use high-quality extra virgin olive oil for a rich, peppery flavor.
- Apple Cider Vinegar (1 tablespoon):
Apple cider vinegar adds tanginess to the dressing while supporting digestion and balancing blood sugar levels.
Pro Tip: Use raw, unfiltered apple cider vinegar for its probiotic benefits.
- Maple Syrup (1 teaspoon):
Maple syrup provides a touch of natural sweetness, balancing the tanginess of the apple cider vinegar.
Pro Tip: Opt for pure maple syrup to avoid added sugars or artificial ingredients.
- Toasted Coconut Flakes (1/4 cup, optional):
Toasted coconut flakes add a subtle crunch and a nutty sweetness, complementing the salad’s flavors. They’re also a source of healthy fats and fiber.
Pro Tip: Toast coconut flakes in a dry skillet over medium heat, stirring frequently, until golden brown.
Cucumber and Avocado Salad
Ingredients
- 2 large cucumbers thinly sliced
- 2 ripe avocados diced
- 1/4 cup red onion finely chopped
- 2 tablespoons fresh cilantro chopped
- 2 tablespoons fresh mint chopped
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon maple syrup
- Salt to taste
- 1/4 cup toasted coconut flakes optional, for garnish
Instructions
- Thinly slice the cucumbers and dice the avocados. Finely chop the red onion.
- In a small bowl, whisk together the extra-virgin olive oil, apple cider vinegar, and maple syrup. Season with salt to taste.
- In a large bowl, gently toss the cucumbers, avocados, and red onion with the dressing.
- Stir in the chopped cilantro and mint.
- If using, sprinkle the toasted coconut flakes on top.
- Chill the salad for about 15 minutes before serving to allow the flavors to meld.
Nutritional Overview
This salad is a light yet nutrient-dense dish, packed with healthy fats, fiber, and antioxidants. It’s perfect for supporting overall health and reducing inflammation.
Key Nutritional Highlights:
Hydration: Cucumbers keep you hydrated and refreshed.
Healthy Fats: Avocados and olive oil provide anti-inflammatory monounsaturated fats.
Antioxidants: Herbs and vegetables combat oxidative stress.
Final Thoughts: A Refreshing and Nourishing Salad
This cucumber and avocado salad is a testament to how simple, wholesome ingredients can create a dish that’s both delicious and health-promoting. The combination of creamy avocados, crisp cucumbers, and tangy-sweet dressing makes this salad a versatile addition to your anti-inflammatory recipe collection.
Whether you’re preparing it for a light lunch, a side dish, or a party offering, this salad is sure to impress with its flavors and health benefits. Enjoy every bite!