Crisp Cucumber and Beetroot Salad

by

Crisp Cucumber and Beetroot Salad

A refreshing, mineral-rich salad that supports hydration, digestion, circulation, and overall skin and hair health when eaten regularly as part of a balanced diet.

Description

This salad combines cool, hydrating cucumbers with earthy, antioxidant-rich beetroots, finished with fresh herbs and a light dressing. It’s crunchy, vibrant, and naturally detox-friendly—perfect for daily meals, hot weather, or as a light side dish.

Many people report improved skin glow, hair texture, and energy levels after consistent intake due to better hydration, improved blood flow, and micronutrient support—not because it’s magic, but because it nourishes the body well.

Ingredients (Serves 2–3)

  • 2 medium cucumbers, thinly sliced

  • 2 medium beetroots, cooked or roasted, thinly sliced

  • 1–2 tbsp fresh basil or mint (or dill), chopped

  • 1 tbsp extra-virgin olive oil

  • 1–2 tsp lemon juice or apple cider vinegar

  • Salt, to taste

  • Freshly cracked black pepper, to taste

  • Optional:

    • ½ tsp dried oregano or thyme

    • 1 tsp sesame seeds or pumpkin seeds

    • Crumbled feta or goat cheese (optional, non-vegan)

 Instructions

  1. Prepare vegetables

    • Cook or roast beetroots until tender, cool, peel, and slice.

    • Slice cucumbers evenly (mandoline works well).

  2. Assemble

    • Arrange cucumber and beetroot slices in a bowl or platter.

  3. Dress

    • Drizzle olive oil and lemon juice evenly.

    • Sprinkle salt, pepper, and herbs.

  4. Finish & rest

    • Toss gently or leave layered.

    • Rest 5–10 minutes before serving for best flavor.

Tips & Notes

  • For extra crunch: Add thinly sliced red onion or radish

  • For digestion: Add a pinch of cumin powder

  • For skin focus: Add a few drops of cold-pressed flaxseed oil

  • Meal prep: Keeps well refrigerated for up to 24 hours

  • Color tip: Wear gloves when handling beetroot

 Serving Suggestions

  • As a daily lunch side

  • With grilled fish, tofu, or lentils

  • Inside wraps or grain bowls

  • As a light dinner with yogurt or hummus

 Nutritional Information (Approx. per serving)

  • Calories: ~110 kcal

  • Carbohydrates: 12 g

  • Fiber: 3–4 g

  • Protein: 2 g

  • Fat: 6 g

  • Vitamin C: 20% DV

  • Folate: 25% DV

  • Potassium: 15% DV

  • Antioxidants: High (betalains from beetroot)

 Health Benefits (Evidence-Based)

Skin

  • Improved hydration (cucumber)

  • Antioxidant protection (beetroot betalains)

  • Supports collagen health via vitamin C

Hair

  • Better blood circulation to scalp (nitrates in beetroot)

  • Minerals like iron and folate support hair growth cycles

Body

  • Aids digestion and gut health

  • Supports liver detox pathways

  • Helps regulate blood pressure

  • Naturally anti-inflammatory

Important: Results vary. This salad supports health but does not replace medical treatment.

Q & A

Q: Can I eat this daily?
Yes, for most people it’s safe and beneficial when part of a balanced diet.

Q: Raw or cooked beetroot?
Both are good. Cooked is easier to digest; raw retains more vitamin C.

Q: Is it good for weight loss?
Yes—low calorie, high fiber, very filling.

Q: Can diabetics eat this?
Yes, in moderation. Beetroot has natural sugars but a low glycemic load when paired with fiber and fat.

Q: Why do people say their skin and hair feel “reborn”?
Better hydration, improved circulation, antioxidants, and micronutrients often lead to visible improvements over 3–4 weeks.

Leave a Comment