food of the week
who we are - what's new - getting started - community
The World's Healthiest Foods
eating healthy


Send this page to a friend...
Printer friendly version
return to recipes

Cucumber, Seaweed Salad

This salad is a very nutritious accompaniment to many main dishes without having to spend much time or effort. It gives you an easy and tasty way to enjoy the healthy benefits of seaweed more often.

Cucumber, Seaweed Salad Prep and Cook Time: 15 minutes

Ingredients:
1 TBS dried hijiki seaweed
3 cups cucumber, peeled, seeds scooped out and sliced
1 medium tomato, seeds and excess pulp removed, sliced
1 TBS minced scallion green or green onions

Dressing
3 TBS rice vinegar
2 TBS 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

Directions:


  1. Rinse and soak 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 inch wide.
  4. Whisk rest of ingredients together. Squeeze out excess water from seaweed. Chop if necessary. You don’t want hijiki 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

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Cucumber, Seaweed Salad
1.00 serving
59.03 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
sodium 1085.29 mg 45.2 13.8 excellent
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 us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

For education only, consult a healthcare practitioner for any health problems.


home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
2002-2005 The George Mateljan Foundation