Introduction
Start your day with this refreshing and healthy cucumber salad, perfect for breakfast. This simple yet delicious salad not only keeps your gut in check but also promotes healthy, glowing skin. Here’s how to make this nutritious delight!
Ingredients
- 1 cucumber
- 1 bunch of chopped chives
- 1 grated lemon zest
- 2 tbsp Greek yogurt (30g)
- 2 tbsp olive oil (30ml)
- 1 tsp salt (5g)
- 1/2 tbsp minced garlic (7.5g)
- 1/4 lemon juice (15ml)
Instructions
Step 1: Preparing the Cucumber
- Trim and Slice the Cucumber: Trim the ends of the cucumber and use a mandolin to slice it into 2-3 mm thick slices.
- Salt the Cucumber: Place the cucumber slices in a bowl, add 1 teaspoon of salt, mix well with your hands, and let it rest for about 10 minutes. This helps to draw out excess water from the cucumber, keeping the salad crisp.
Step 2: Making the Salad
- Squeeze the Cucumber: After resting, squeeze the cucumber slices to remove excess water and transfer them to a clean bowl.
- Add the Dressing Ingredients: To the bowl with cucumber, add 2 tablespoons of Greek yogurt, 1/2 tablespoon of minced garlic, chopped chives, 1 tablespoon of olive oil, grated lemon zest, and 1/4 lemon juice.
- Mix Well: Using two wooden spoons, mix all the ingredients together until well combined.
Step 3: Resting the Salad
- Refrigerate the Salad: Place the mixed salad in an airtight container, close it, and let it rest in the refrigerator for at least 30 minutes. This allows the flavors to meld together beautifully.
Step 4: Serving the Salad
- Prepare the Bread: Season one or more slices of wholemeal or seed bread with a drizzle of olive oil and a pinch of salt. Toast the bread in a very hot oven until golden and crispy.
- Serve: Spread the cucumber salad on top of the toasted bread slices and serve immediately.
Health Benefits
Gut Health
- Cucumber: Rich in water and fiber, cucumbers help keep your digestive system running smoothly.
- Greek Yogurt: Contains probiotics that support gut health by balancing the good bacteria in your intestines.
Skin Health
- Cucumber: High in vitamins and minerals that promote hydration and reduce inflammation, contributing to healthy skin.
- Lemon: Provides vitamin C, which is essential for collagen production and skin elasticity.
- Olive Oil: Packed with antioxidants and healthy fats that nourish and protect your skin from oxidative damage.
Nutritional Information (Per Serving)
- Calories: 150
- Total Fat: 10g
- Saturated Fat: 2g
- Cholesterol: 5mg
- Sodium: 600mg
- Total Carbohydrates: 10g
- Dietary Fiber: 2g
- Sugars: 3g
- Protein: 3g
Conclusion
This cucumber salad is a perfect way to start your day with a nutritious and refreshing meal. It’s easy to make, delicious, and packed with health benefits for your gut and skin. Enjoy this salad every morning on a slice of toasted wholemeal bread for a satisfying and healthy breakfast!