View: Ingredients|Nutrition|Facts|Comments
Cucumber and apple mint salad
A refreshing salad. Use apple mint instead of fresh mint, if you have it.
What you need
- 1 cucumber, peeled and chopped
- 4 small eating apples, cored and diced
- 75 g shelled hazelnuts, toasted, skinned and halved
- For the dressing
- 5 tsp hazelnut oil
- 1 tsp cider vinegar
- 6 tsp shredded fresh mint
- To garnish
- 4 sprigs fresh mint
Method
Peel the cucumber. Cut in half lengthways. Scoop out and discard the seeds. Cut the flesh into 1 1/4 cm dice.
Mix together the diced cucumber, apples and hazelnuts. Mix together the oil, vinegar and mint. Add to the salad and toss until well mixed.
Garnish with the mint sprigs and serve chilled.
-
-
My Cookbooks Add Recipe My List Add Recipe -
Preparation 20 minutes Total 20 minutes -
Energy 274 kcal/serving Fat 7.94 g/serving Carbohydrates 106.68 g/serving Glycaemic Index 32 Glycaemic Load 8.57 
Serving suggestion
Cook's tip
This salad will stay crisp longer than a lettuce based salad, which wilts very quickly after being dressed. If preparing ahead, you can toss the apple in a little lemon juice which will help to keep it from discolouring, mix in with the cucumber and hazel
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1150 | 476 | 10475 | 8350 |
| Energy (kcal) | 274 | 113 | 2500 | 2000 |
| Protein (g) | 3.96 | 1.64 | ||
| Carbohydrate (g) | 26.7 | 11.1 | 345 | 275 |
| Fat (g) | 19.2 | 7.94 | 95 | 70 |
| Fat (saturated) (g) | 1.47 | 0.61 | ||
| Fibre (g) | 6.39 | 2.65 | ||
| Sodium (mg) | 1.52 | 0.63 | ||
| Salt (equivalent) (g) | 0.00 | 0.00 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 23.6 | 9.76 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.22 | 0.09 | 2 |
| Vitamin C (mg) | 13.2 | 5.46 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.73 | 1.54 | 10 |
| Zinc (mg) | 0.73 | 0.30 | 15 |
| Calcium (mg) | 44.5 | 18.4 | 800 |
| Folate (mcg) | 37.7 | 15.6 | 200 |
| Iron (mg) | 1.45 | 0.60 | 14 |
| Magnesium (mg) | 50.1 | 20.7 | 300 |
| Niacin (mg) | 0.66 | 0.27 | 18 |
| Pantothenic acid (mg) | 0.41 | 0.17 | 6 |
| Riboflavin (mg) | 0.06 | 0.02 | 1.6 |
| Phosphorous (mg) | 86.4 | 35.8 | 800 |
| Thiamin (mg) | 0.18 | 0.07 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible fresh mint or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
|
|
|
You must be logged in to leave comments.
Show all comments