おいしいキューカンバーサラダの作り方 – 南草津ダイエットカフェ

おいしいキューカンバーサラダの作り方 – 南草津ダイエットカフェ

hi I’m Susan Bowerman registered dietitian if you’ve never had a cucumber salad you might be surprised at how good it can be today I’m going to show you how to make a quick and delicious cucumber salad with just a few ingredients not only does it taste great but this cucumber salad is practically calorie free and it stays nice and crispy for a few days in the refrigerator if you don’t don’t eat it all up the first day so let’s show you how to do it what I’m going to do is I’m going to start with four large cucumbers now I’m using regular cucumbers if you want to you can use the Persian variety these are smaller and these don’t usually require peeling because the peels are kind of thin but I’m going to go ahead and peel mine so to get started I’m just going to cut the ends off of my cucumber and rather than peeling the entire thing what I’m going to do is I’m going to kind of peel it in little stripes and the reason I do that is because there’s some flavor in the skin and also it makes your your salad really pretty when you’re done so just like that now the next thing I’m going to do is I’m going to slice my cucumber thinly now you have a couple choices here you can do it with a knife if you want to but it’s kind of tedious because you want to get this really thinly so you might look to see if your box grater that you have at home home has one of these handy slicing tools on the side these are great and I’m just going to put it right here into the bowl and I’m just going to go ahead and start slicing my cucumbers and if you look at it you can see I’m getting some nice thin slices so I’m going to go ahead and peel and slice my four cucumbers okay so now so I’ve got all my cucumbers sliced and at this point what we’re going to do is we’re going to add some veggies and some herbs now the main thing here is if you’re going to add additional vegetables to your cucumber salad you want to make sure that you cut them just as thinly as you did the Cucumbers that way they’ll all kind of have the same texture so what I’m going to add here is I’m going to just use some very thinly sliced red onion I like the combination of the Red Onion with the Cucumber it’s pretty and then for my herb I’m going to go ahead and use just some cilantro and then the next thing we’re going to do is we’re just going to go ahead and put the dressing on on the salad and this is really easy because the dressing doesn’t have to be mixed ahead of time you can just put all the ingredients on top and toss it because it’s going to go into the refrigerator so there’s basically four parts to my dressing I’m going to use something acid I’m going to use something sweet I’m going to use something salty and I’m going to use something a little bit peppery and that’s one of the reasons that the salad is so good is because you’re stimulating all your taste buds with all of these flavors so what I’m going to do is I’m going to add add for my sour or my Tart Is I’m going to use lime juice and by the way if you want to see this entire recipe you can go to discover good nutrition.com and we’ll post the amounts on there and then for my site I’m going to just use a little bit of agave syrup for my salt I’m just using regular old table salt and for my heat I’m going to use red pepper flakes these are just some dried red pepper flakes you can use as much or as little as you want but I’ll just caution you these things are pretty hot so I’m going to go a little bit easy if you like things a little spicy you can put some more on there and that’s it and now what I’m going to do is I’m just going to toss this gently together just to kind of get the flavors to blend before I put it in the refrigerator and what you’re going to see is that when it sits in the fridge for about 30 minutes or so not only is this going to allow the flavors to blend but it’s going to give up a little bit of liquid and it’ll be a little bit easier also to toss before you serve it so I’m just going to cover up my cucumber salad and I’m going to put it in the refrigerator for at least 30 minutes you can stay longer that’s fine and this is going to give the flavors a chance to blend and you’re also going to see that the cucumbers are going to give up quite a bit of liquid so here’s my salad I made this one previously and if you take a look at it you can see see there’s quite a bit of liquid in the bowl and the Cucumbers themselves they’re still crispy they’ve gotten a little bit softer and everything’s Blended up really nicely but they still got a nice crunch to them and they’re going to be so good and they can stay like this in the refrigerator for a few days which is great there are all kinds of variations you can do remember I only had four ingredients I had something acid something sweet something salty and something spicy so for the acid I use lime juice but you could use lemon juice you could use rice vinegar Tagan vinegar distilled regular old white vinegar if you want to you can even use balsamic vinegar it’s fine it tastes really good just know that it’s going to turn your cucumber salad a little bit dark the next component was the sweet component I used agave syrup but you could use white sugar brown sugar you could use maple syrup or if you want to go completely sugar-free you can do that too and use sweetener the third component I used was the salt I just used regular table salt but if you’re feeling adventurous you can use soy sauce or you can even use some fish sauce which is salty and it’s very common in Thai cooking tastes delicious with the cucumbers and then lastly I use the pepper I use just the red pepper flakes they’re nice and spicy but you can use ground white pepper ground black pepper if you like it really hot you can use some cayenne pepper or you could even use some hot pepper sauce like Tabasco the other variation is what else you add in with your cucumbers I just added in some sliced purple onions but the other vegetables that you could put in here would be things like grated carrots that’s beautiful in this salad or you could slice very thinly some red peppers or some yellow peppers would be delicious in here and then finally with your herbs I use cilantro but Dill is a natural with cucumbers and the other one that’s very good in this dish would be parsley all right so now you’ve got your salad made what are you going to do with it well in our house we usually just use it as a side dish the other thing I like to do with it sometimes is I just take a big scoop of it like this and I’ll just put it on top of my green salad when I’m getting ready to toss it and I just find that I don’t even really have to use any additional dressing it just adds so much flavor to my salad the other way that it’s delicious is to use it almost like a salsa on top of some grilled chicken and the other way that it’s also very very good is to use it in soft tacos if I’m making grilled fish Tacos I just tuck a little of that cucumber salad in there with the uh fish and inside of my tortilla it’s very very good cucumbers have small amounts of vitamins and minerals but they’re nearly all water so the nutrient values aren’t all that high on the other hand one cup of cucumber slices has about 15 calories and since I’ve added no fat to my salad and only a small amount of sweetener that that’s about how many calories are in the salad too it’s great to have something to eat that’s practically calorie free and since this salad keeps so well you might want to do what I do make a lot so you’ll have it to eat for a few days I’m always happy to have it to snack on when I’m craving something crunchy and salty since it’s a lot healthier than chips

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