Crisp Cucumber and Beetroot Salad

Crisp Cucumber & Beetroot Salad (Diabetes-Friendly)

✅ Why it works for diabetics

• Cucumber: Very low carb, high water content.
• Beetroot (in moderation): Contains natural sugars but also fiber and antioxidants that help slow glucose absorption.
• Healthy fats + protein: Help reduce blood sugar spikes.
• No added sugar.

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🥒 Ingredients (2 servings)

• 1 medium cucumber (sliced thin)
• ½ cup boiled beetroot (cubed or grated, cooled)
• 1 tablespoon roasted peanuts or walnuts (chopped)
• 1 tablespoon pumpkin or sunflower seeds
• 1 tablespoon crumbled feta or paneer (optional for protein)
• 1 tablespoon extra virgin olive oil
• 1 teaspoon lemon juice or apple cider vinegar
• Pinch of black pepper
• Pinch of salt (preferably rock salt or low-sodium)
• Fresh mint or coriander (optional)

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🥣 Instructions

1. Combine cucumber and cooled beetroot in a bowl.
2. Add nuts, seeds, and feta/paneer.
3. Whisk olive oil, lemon juice, salt, and pepper.
4. Pour dressing over salad and toss gently.
5. Garnish with fresh herbs.
6. Chill 10–15 minutes before serving for best flavor.

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📊 Estimated Nutrition (per serving)

• Calories: ~120–150
• Carbs: ~10–12g
• Fiber: ~3–4g
• Protein: ~4–6g
• Healthy fats: ~8–10g
• Low glycemic load (when portion controlled)