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.