Impromptu Raw Cucumber Sweet & Spicy “Noodles”

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A refreshing salad like this one can go without strict proportions- raw dishes are amazing in that they allow the true flavor of whole foods to shine. The dressing/seasonings can be altered depending on your personal preference.

Further Food Nutritionist Commentary:

These noodles are packed full of vitamin A (good for vision & immunity), vitamin C (also an immune system helper as well as an antioxidant), monounsaturated fats (heart-healthy), and iron (brings oxygen to your cells). So many good reasons to dig in!

This recipe is low in sodium, making it an excellent choice for those trying to follow a low-sodium diet or for individuals with high blood pressure. It is also a chock-full of fiber and protein, making it a meal that will keep you full & satisfied.

By Alex Lane MS, RDN/LD

Impromptu Raw Cucumber Sweet & Spicy “Noodles”

  • Prep Time: 5-10 mins
  • Cook Time: 5 mins
  • Servings: 1

Ingredients

1 english cucumber (spiralized*)

1 fresh chopped mango
1/4 cup red onion (diced)

2-3 scallions (chopped)
1/2 cup cilantro (chopped)
5-8 cherry tomatoes (halved)

*using a spiralizer allows for the gorgeous veggie noodles, but thinly sliced cucumber would work just as well!

 

For the dressing:

drizzle of extra virgin olive oil
1/4 cup red wine vinegar
1/2- 3/4 tablespoon agave nectar (honey if not vegan)
1/2 teaspoon garlic powder
himalayan sea salt (to taste)
hearty sprinkle of red pepper flakes
black pepper (to taste)
dash of lemon juice

Instructions

  1. Toss everything together in the serving bowl and you’re good to go! I think next time i will prepare before lunch, & allow the flavors to meddle more & pop it in the fridge to chill.
Toss everything together in the serving bowl and you’re good to go! I think next time i will prepare before lunch, & allow the flavors to meddle more & pop it in the fridge to chill.

Nutrition Information

Per Serving:  Calories: 437; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 51mg; Potassium: 1521mg; Carbohydrate: 61g; Fiber: 12g; Sugar: 34g; Protein: 9g


Nutrition Bonus: Vit A: 345%; Vit C: 178%; Iron: 48%; Calcium: 16%

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One thought on “Impromptu Raw Cucumber Sweet & Spicy “Noodles”

  1. Emilie

    I like the flavor combo here of red onion and mango. I think I’ll add an avocado to this and give it a try! Any thoughts on protein that I could eat with this? I’m vegetarian.

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