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Cucumber Canapé

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Cooking entirely from scratch takes a lot of time, and when guests come over for dinner I don’t always want to be spending the whole day in the kitchen. Therefore, I came up with a canapé that would be nutritious, safe for me to eat, look sophisticated and most importantly, be very quick to prepare.

 

This recipe contains salmon, which is a great source of omega-3 fatty acids (particularly good for Endometriosis and PCOS sufferers), vitamin B12, and selenium, which is believed to protect against cancer (which I am at a higher risk of developing). Dill is also believed to help reduce cancer risk and aid in digestion.

 

I truly believe you can heal yourself in many ways through what you eat and what you do. As I am trying to heal and conceive, all of my recipes are made to be super nutritious and help manage all of my health concerns.

 

Further Food Nutritionist Commentary:

Avocado is a favorite kitchen staple and with healthy monounsaturated fatty acids, the creamy texture it is a filling and satisfying ingredient. They provide more folate than any other fruit and plenty of B vitamins and a substance called glutathione, which protects against oxidative damage to promote general health and reduce inflammation. If the avocados at the grocery are rock hard, place in a brown paper bag with an apple, banana or tomato. The ethylene gas emitted will speed ripening. Use slices in place of butter and mayo on breakfast toast and sandwiches.

Fatty fish like salmon have such a nutritious reputation because they provide plentiful calcium, vitamin D, selenium, vitamin B12 and omega-3 fatty acids for vascular health and to reduce chronic inflammation. Try to obtain wild caught salmon for the most benefits. When wild caught is not available, consider canned wild salmon, which yields the same benefits.


By Amanda Bontempo, MS, RD, CDN
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Cucumber Canapé

  • Prep Time:10 minutes
  • Cook Time:0 minutes
  • Servings: 4

Ingredients

Guacamole Dip:

1 avocado

juice of ½ lemon or 1 lime (to taste)

2 tablespoons coconut (or greek) yogurt

 

Canapé:

1 medium to large cucumber (sliced 1/2-inch thick)

2 ounces smoked salmon

dill (for garnish)

 

Instructions

  1. Mix together ingredients for guacamole.
  2. Slice cucumber.
  3. Add a small spoonful of guacamole onto each cucumber slice.
  4. Top with a piece of smoked salmon.
  5. Garnish with a sprinkle of dill.
  6. Refrigerate until ready to serve.
Mix together ingredients for guacamole. Slice cucumber. Add a small spoonful of guacamole onto each cucumber slice. Top with a piece of smoked salmon. Garnish with a sprinkle of dill. Refrigerate until ready to serve.

Nutrition Information

Per serving (approximately 3-4 pcs per person):  Calories (using coconut yogurt): 116; Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 116mg; Carboyhydrate: 8g; Fiber: 4g; Sugars: 2g; Protein: 4g

Bonus: Vitamin C: 16%; Iron: 4%

 

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One thought on “Cucumber Canapé

  1. Val

    LOVE the avocado and greek yogurt spread under the smoked salmon! Was a hit at a games night I hosted last weekend! I had to make a second batch. Great and easy AND healthy recipe!

    Reply

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