Printer friendly version
return to recipes

Cucumber Seaweed Salad

If you are having difficulty adding seaweed (sea vegetables) into your Healthiest Way of Eating, try this easy-to-prepare salad and enjoy all of the extra minerals the sea vegetables have to offer.

Prep and Cook Time: 15 minutes Ingredients: 1 TBS dried arame or hijiki sea vegetables 3 cups cucumber, peeled, seeds scooped out, sliced 1 medium tomato, seeds and excess pulp removed, sliced 1 TBS minced scallions Dressing 3 TBS rice vinegar 2 TBS tamari (soy sauce) 1/2 TBS finely minced fresh ginger 1/2 TBS chopped fresh cilantro Extra virgin olive oil to taste Salt and white pepper to taste *For more on the safety of sea vegetables such as hijiki: The safety factors regarding sea vegetables, such as hijiki

Directions:

1. Rinse and soak arame or hijiki in warm water while preparing rest of ingredients.
2. Peel cucumber and cut in half lengthwise. Scoop out seeds with a small spoon and slice thin.
3. Cut tomato in half crosswise and squeeze out seeds. Quarter and cut out excess pulp. Cut into slices about 1/4-inch wide.
4. Whisk rest of ingredients together. Squeeze out excess water from seaweed. Chop if necessary. You don't want seaweed pieces to be too large. Toss everything together and serve immediately.

   Serves 2

Healthy Cooking Tips:

This salad is best salted right before serving. The salt will draw out the water from the cucumbers and dilute the flavor.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Cucumber Seaweed Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Cucumber, Seaweed Salad 1.00 serving 309.44 grams 59.03 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin C 24.50 mg 40.8 12.5 excellent manganese 0.43 mg 21.5 6.6 very good potassium 516.08 mg 14.7 4.5 very good vitamin A 680.35 IU 13.6 4.1 very good folate 53.88 mcg 13.5 4.1 very good tryptophan 0.04 g 12.5 3.8 very good magnesium 47.01 mg 11.8 3.6 very good vitamin B6 (pyridoxine) 0.23 mg 11.5 3.5 very good dietary fiber 2.80 g 11.2 3.4 very good copper 0.17 mg 8.5 2.6 good phosphorus 84.45 mg 8.4 2.6 good vitamin B5 (pantothenic acid) 0.80 mg 8.0 2.4 good protein 3.82 g 7.6 2.3 good vitamin B3 (niacin) 1.47 mg 7.3 2.2 good iron 1.22 mg 6.8 2.1 good vitamin B1 (thiamin) 0.09 mg 6.0 1.8 good vitamin B2 (riboflavin) 0.10 mg 5.9 1.8 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Cucumber Seaweed Salad

Send this page to a friend...