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Eat Well Jul. 5. 2013
Condiments

Cucumber Salad with Citrus Dill Dressing

Jul. 5. 2013
Condiments
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

Cucumber salad was a classic summer salad we’d always have prepared in our home growing up, filled with cucumbers and tomatoes from the garden. It’s a perfect display of eating local and seasonally when eating from your own garden or from your neighbors (farmers, CSA’s, etc.). Both cucumbers and tomatoes are at their prime  in the summer months generally starting around June. So let’s take full advantage of their flavor and more importantly their nutrient content at this time with one of my favorites!

When I was younger, we’d normally eat this Cucumber Salad with italian dressing either store bought or made with the dried seasoning packets and olive oil. I wanted to recreate this summer comfort food of mine with a healthier twist (sans processed/prepared salad dressings from the store). This Citrus Dill Dressing is a perfect counterpart to the crisp cool cucumbers, juicy sweet tomatoes, and zesty red onion. This dressing can also be used with regular salads, a potato salad (German style, vinegar and oil based), or as a dip for your favorite vegetables.

Simple salad to make (check), delicious to eat (check), fantastic health benefits (check!). The combination of tomatoes, cucumbers, onion, and garlic combined contain anti-cancer benefits (and herehere, and here), anti-inflammatory (and here), immune health, antimicrobial propertiesbone health (and here), and cardiovascular health benefits (and here).

 

Nutrient breakdown of Cucumber Salad |

  • Vitamin K
  • Vitamin C
  • Vitamin A
  • Vitamin E
  • Vitamin B1, B3, B5, B6, folate
  • Molybdenum
  • Potassium
  • Magnesium
  • Manganese
  • Choline
  • Iron
  • Copper
  • Fiber
  • Antioxidants
  • Phytonutrients from tomatoes} flavonones, flavonols, glycosides, hydroxycinnamic acids, and carotenoids.
    • Carotenoids } lycopene (from the tomatoes), beta-carotene, lutein, zeaxanthin
  • Phytonutrients from cucumbers} triterpenes, lignans, and flavonoids.

Add-ins |

  • Cheese// feta, goat cheese, blue cheese, etc.
  • Nuts// walnuts, sliced almond, cashews
  • Seeds// sunflower seeds, hemp seeds, pine nuts
  • Proteins// beans, tempeh, chicken, fish, etc.

Tips |

  • Both tomatoes and cucumbers are on the “Dirty Dozen” list, which means these may have high pesticide residue (which should be avoided!), therefore buying these organic is the way to go!
  • This dish gets better with time. As it marinates in the refrigerator the flavors become more intense.
Cucumber Salad
Recipe Type: salad
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
A refreshing light salad with cucumber, tomato, and red onion. Can be used as a side or a meal.
Ingredients
  • 2 cups organic cucumber, cubed into bite size
  • 1 cup organic cherry tomato, sliced in half
  • 1/4 cup red onion, diced
Instructions
  1. Simply combine all chopped/cubed/diced vegetables into a large mixing bowl.
  2. After making the Citrus Dill Dressing, pour the dressing over the vegetables and mix well until coated.
  3. Keep in the refrigerator until serving (I like mine to be a little more at room temperature just before serving).
  4. Enjoy!

Citrus Dill Dressing
Recipe Type: dressing
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
A citrus dressing perfect for cucumber salad. Lemon and orange both give this dressing a refreshing flavor.
Ingredients
  • 1/2 cup olive oil, extra virgin
  • 1/4 cup apple cider vinegar (I prefer Bragg’s)
  • 2 large garlic cloves, minced
  • Juice of 1 lemon + 1 tablespoon zest
  • Juice of 1 orange + 1 tablespoon zest
  • 1 tablespoon dill, fresh (if using dried, to taste)
  • 2 teaspoon sea salt
  • fresh ground black pepper to taste
Instructions
  1. Simply whisk all ingredients together until well mixed.
  2. Store in air tight container when not in use.
  3. Dress with any salads, especially Cucumber Salad.
  4. Enjoy!

Check this great visual chart of when produce is in season. What is your favorite summer vegetable salad? Do you like the combination of cucumbers and tomatoes? Share below, I love hearing!

xo McKel

 

The Recipe

Serves

Print

Ingredients:

  • 2 cups organic cucumber, cubed into bite size
  • 1 cup organic cherry tomato, sliced in half
  • 1/4 cup red onion, diced

Directions:

  1. Simply combine all chopped/cubed/diced vegetables into a large mixing bowl.
  2. After making the Citrus Dill Dressing, pour the dressing over the vegetables and mix well until coated.
  3. Keep in the refrigerator until serving (I like mine to be a little more at room temperature just before serving).
  4. Enjoy!

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Did you try it out?

Share Your Thoughts & Images

  • Shannon

    Stumbled upon your blog the other day, & fell in love! Made this salad tonight, perfect on a hot humid day!

    • Hi Shannon! Wonderful, I’m happy you stumbled up on it and liked this recipe. It’s one of my favorite summer salads. Thanks for stopping by and come back again! 🙂

  • Christine

    This was so delicious and easy! I love it!

  • Andrea Rotter

    Just made this with fresh produce from the Northside Farmer’s Market. Can’t wait to share it with guests tonight!

    • Awesome Andrea! My mom used to (and still does) make this every summer, it’s like home on a plate 🙂 xx

  • Michael

    First time visiting your website. Very impressive young lady. Well done ! I like the listing of nutritional values and ingredients. And you knocked it out of the ballpark with the tomato, cucumber, citrus dill dressing. Keep up the good work. Michael

    • Thank you for your kind words Michael, I’m glad you enjoy the blog and this recipe! It’s one of my favorite recipes inspired by my mother. Thanks for stopping by and come back soon 🙂

  • Truly, a most delicious dressing — really brings out the sweetness of the tomatoes and refreshing quality of the cucumbers! Thank you for sharing.

  • Sherry

    Absolutely love this recipe! I saw your recent Instagram post with the watermelon and avocado added, and had to give it a try. Boy am I glad that I did! I made half a batch to try, and ended up eating it all to myself because it was too good! I will definitely use this recipe at the cottage with my family, it is perfect for summer afternoons. So simple yet so good 🙂 Thanks so much!

    • It’s so good! Try making a huge batch it lasts for a good 4-5 days for leftovers or a quick lunch 🙂

  • Ahna

    I was looking for a cucumber salad dressing that was healthier than the sour cream based ones and found this one. Definitely a keeper! The salad and dressing were so light but so flavorful – perfect meal after a workout. Added in carrots and feta too. Loved it! Thank you for posting!

    • McKel Hill

      Oh love those additions! Yes, in the summer you gotta try it with cubed watermelon, it’s my absolute favorite and staple on my batch cooking plan. x M

  • Kelly

    Looks delicious! How many servings would you say this cucumber salad is? Thank you!