Smacked Cucumber Salad with Pickled Onions

Smacked Cucumber Salad (A personal favourite)

The best crunchy, light and refreshing salad for summer. This Ottolenghi inspired salad is not only spectacular to look at but is sure to be a crowd pleaser at your next dinner party.

Components of the recipe : Cucumber salad + pickled onions + minty yogurt sauce + protein of your choice

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What is a Smacked Cucumber Salad?

A smacked cucumber salad involves gently breaking down cucumbers either by the use of a knife or rolling pin to create pockets of openings on the cucumbers so that the seasonings and salt can be fully absorbed. The breaking down process enhances the flavour of the salad and also creates irregular shaped chunks which make the salad look visually appealing and unique. Although there are many variations, we will be sticking to Ottolenghi's Mediterranean version today.

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Why you will love this salad?

• Beautiful to look at, did you see the colours?
• The high water content of cucumbers make it refreshing and light
• Simple ingredients
• Quick and easy to put together
• No waste in recipe, all ingredients get used up
• Versatile and pairs well with different proteins and dishes
• Good blood sugar response
  
  

Ingredients

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Tips

The selection of the right cucumber is key. Try using Lebanese/Persian cucumbers as they are smaller, have smoother skin and a sweeter flavour than the common cucumber.

Experiment with different types of herbs. Cucumbers pair well with many other types of herbs so don’t be afraid to experiment and try other herb varieties. Dill and mint also pair well with cucumbers.

After removing seeds from the cucumber, place them in a separate bowl and make sure to capture the juice as it will be used for the minty yogurt sauce step.

If you wish to pair the dish with red meat as your protein choice and you have the budget, try going for Organic, 100% grass fed beef instead of grain fed.

Research shows that:

Grass-fed beef tends to be lower in overall fat content when compared to grain-fed beef, an important consideration for those consumers interested in decreasing overall fat consumption. To maximize the favorable lipid profile and to guarantee the elevated antioxidant content, animals should be finished on 100% grass or pasture-based diets.

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Pairing Suggestions:

I chose to pair this salad with a beef burger chuck and brisket but you can also pair it with chicken. The base flavour of the salad goes well with many other combinations. Given the cooling effect of sumac pickled onions and cucumbers, having any protein with added heat would serve well in this recipe.

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Blood Sugar Analysis: How well did it perform metabolically?

Cucumbers are actually classified as a fruit but we mostly consume them as vegetables. The fiber and water content of fresh cucumbers makes them an ideal choice for glycemic control. The salad produced an excellent blood sugar response.

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How about with added protein?

When paired with beef burger chuck and brisket as my protein source, there was minimal impact to my blood sugar. The meat was mostly composed of fat, protein and almost no carbohydrates. (7.5g of saturated fat, 19g of protein, 0.8g carbs, 0.4g sugar)

‍Unlike carbohydrates, and to a small extent protein, the fat we eat does not directly raise our blood sugar levels, whether we have diabetes or not. Fat is needed by the body for providing energy, keeping hair and skin healthy, helping our cells to function properly and for protecting our body and organs.

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Though fats are beneficial, they should still be consumed in moderation as part of a balanced, varied diet to support overall health and stable blood sugar levels.

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Takeaways

• Health-promoting fats are crucial in a balanced diet and can help with blood sugar control.
• Not all fats are created equal; understanding the difference between healthy and less healthy fats is key to optimising your intake for metabolic health.
• Grass fed beef provides better nutritional profile compared to grain fed, if it is within your budget go with 100% grass fed.

_Disclaimer

_{FreeStyle Libre 2 CGM was used in all recipe testings for a healthy, non-diabetic subject. Individual results may vary.}

_{‍This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.}

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