• Amy Lippert, NTP

Fresh Cucumber Dill Salad

Updated: Jul 12

Fresh summer cucumbers, fragrant dill, and earthy red onions are a match made in heaven in this easy, creamy summer salad that goes with everything from seafood to burgers! Vegetarian friendly with a vegan option, this Paleo and Whole30 cucumber salad is pretty much my favorite side dish to serve at all my summer barbecues and get togethers. Fresh dill is the key to this tasty, crunchy and refreshing salad.



Paleo Cucumber Salad Recipe

This cool cucumber salad is the perfect accompaniment to any summer barbecue or when you are just craving something crisp and fresh.


What to Serve With Cucumber Salad

With a delicious and simple dish like this, it pairs with almost everything! I also enjoy eating this on its own as a nutritious snack!



 

Why Cucumbers are So Good For You!


Cucumbers are a fantastic source vitamins, minerals, fiber and water! They are delicious prepared in a dish like this cucumber kimchi, tossed in a salad, or even eaten plain as a snack with hummus or a blue cheese dip!


Vitamins

  • Vitamin K: Vitamin K is essential in bone health and it is converted to vitamin K2 by our gut microbiome, which supports our heart health!

  • Vitamin C: Vitamin C is a powerful antioxidant our bodies use to neutralize free radicals and reduce oxidative stress.

Minerals

  • Magnesium: The fourth most abundant mineral in the body, it supports healthy nerve functions, healthy blood pressure, and detoxification.

  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [1].

  • Potassium: Potassium is the fourth most abundant mineral in your body and it is an essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat [2].

There are more benefits to eating cucumbers, they are full of fiber to support a healthy and optimized digestive tract! They contain both soluble and insoluble fiber:

  • Insoluble fiber: Works to keep things moving along and helps with toxin and waste elimination.

  • Soluble fiber [3]: Soluble fiber works to support a healthy microbiome and supports healthy blood sugar regulation.


Cucumber Dill Salad Recipe

Why Dill is So Good For You!


I love the bright and sweet flavor fresh dill brings to many of my favorite dishes, and to boot, it is loaded with nutrients and powerful antioxidants that protect the body against oxidative stress.

  • Flavonoids: Powerful antioxidant compounds that have been shown to support hearth health, healthy blood sugars, and brain function.

  • Terpenoids: Powerful antioxidant that helps to protect against pathogens and may support liver, kidney, and heart health.

  • Tannins: Powerful antioxidant that gives some foods their bitter flavor and has been show to have antimicrobial properties as well as may support a healthy blood pressure.

Vitamins

  • Vitamin A (beta-carotene): A fat soluble vitamin that is a powerful antioxidant supporting healthy vision, immune function, cell growth, and brain function.

  • Vitamin B2 (riboflavin): Converts carbohydrates to adenosine triphosphate (ATP) which supports energy production [4].

  • Vitamin B9 (folate):Essential vitamin that supports neural tube development during pregnancy, the production of red blood cells and the production of genetic material [5].

  • Vitamin C (ascorbic acid): A powerful antioxidant that supports healthy immune function, and the absorption of non-heme iron.

Minerals

  • Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function [6].

  • Copper: Key in the formation of red blood cells, supports the immune systems and is essential in the absorption of iron.

  • Iron: The iron in pasta, like all plant sources of iron is non-heme iron. Iron is necessary in the production of hemoglobin, supports the endocrine system, and is necessary in growth and development [7].

  • Manganese: Manganese is an essential mineral that plays many roles in our bodies from supporting healthy nerve and brain function, to blood sugar regulation, and the metabolism of the fats and carbohydrates we consume.

  • Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.

  • Potassium: An essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat [8].

  • Zinc: Essential in digestion, thyroid health, and a healthy immune system.

So grab some fresh cucumbers and dill and let's get cooking!


Whole30 Cucumber Salad Recipe

Fresh Cucumber Dill Salad Ingredients

Serves 6-8


2 lbs. Persian Cucumbers

1/2 Red Onion, thinly sliced

1/2-2/3 cup No Sugar Mayonnaise*

1.5-2 Tbsp Apple Cider Vinegar (ACV)

1 tsp Ground Black Pepper

1/2 cup Fresh Dill, chopped

1 tsp Fine Sea Salt


* To make this recipe vegan, substitute vegan mayonnaise, and make to your desired creaminess by adding more or less mayo


Vegan Cucumber Dill Salad Recipe

How to Make Cucumber Dill Salad


1. Rinse the cucumbers in a colander until cool water and dry completely.


2. Rinse the dill and gently dry with a clean towel, set aside.


3. In a large bowl combine the dressing ingredients: mayonnaise, ACV, black pepper and sea salt.


4. Remove the dill from the stems and finely chop, adding to the dressing in the bowl.


5. Thinly slice the cucumbers and red onion into 1/8-1/4" slices and add the to the bowl.


6. Gently stir to evenly combine.


7. Serve Immediately and enjoy!


Watch the Video HERE:


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Easy Cucumber Salad Recipe

Vegetarian Cucumber Salad Recipe

FAQs


Q: What kind of cucumbers can I use if I can't find Persian?

A: Use an English cucumber and slice it into bite sized pieces.


Q: How long will this keep in the fridge?

A: This salad will marinate the cucumbers and they will soften the longer they sit in the dill sauce. I try to eat the salad within a day or two at the most. You can always store excess sauce in the separate container and mix when ready to eat!


Q: Can I use dried dill for this if I can't find any fresh dill?

A: Yes, but it will not taste the same. You will only need a small amount of dried dill, start with about 1 teaspoon and add more if you like from there.


If you like this recipe, check these out!


Korean Cucumber Kimchi: This quick Korean cucumber kimchi is a perfect combination of spice, tanginess, and umami!


Bacon Potato Salad: Creamy potato salad loaded with everything from fresh celery to savory bacon! This is sure to be a crowd pleaser at your next barbecue!


Smoked Baked Beans: One of my favorite summer dishes made healthier by using only whole food ingredients for a tangy and smoky side of perfection!


I hope you enjoy this as much as my family does. - Amy


 

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