cucumber salad

Quick Spiral Cucumber Salad

Great Cucumber Salad

I love a nice cucumber salad it is very refreshing for the summer and is super healthy.

Cucumbers contain lariciresinol, pinoresinol, and secoisolariciresinol. These are lignans that are connected with reduced risk of cardiovascular disease and several types of cancer, including breast, uterine, ovarian, and prostate cancers. Cucumbers are also a great source of antioxidant nutrients that include vitamin C, beta-carotene, and manganese.

This salad will be a hit for a back yard BBQ or a nice little compliment to a romantic picnic in the canyons. It pares extremely well with BBQ sauce or spicy beans. There are just 7 simple ingredients that pack a wow and I love to use my spiral slicer to make the cucumber and onions thin and add a curly look and it is just fun. Slicing them thin works well too. Cucumbers are cooling and full of hydrating attributes, both of which are especially nice in the hot summer. This salad is healthy and you don’t have to worry as much with heat like a mayonnaise based salad. This is what you will need:


  • 3 cups thinly sliced cucumbers
  • 1 or 2 small sweet red peppers diced
  • 1/4 cup sugar
  • 1/4 cup white wine vinegar
  • 1 1/2 teaspoons sea salt
  • 1 1/2 teaspoons fresh dill diced (1 tsp dried)


  1. Slice the cucumbers and dice the red peppers.
  2. Mix the cucumbers and red peppers in a bowl and set aside.
  3. Combine the sugar, vinegar, sea salt and dill and mix.
  4. Pour the dressing over the salad and enjoy!

A serving of 3/4 cup equals 94 calories, 0 cholesterol, 888 mg sodium, 23 g carbohydrate, 1 g fiber, 1 g protein.

If you are cutting back your sugars decrease the amount or sugar or use a natural sugar substitute like stevia.

The replacement ratio is 3/4 teaspoon of Truvia = 2 teaspoons of sugar.

This salad only takes about 15 minutes of prep time plus the chilling time so get cukking !