A refreshing, crisp slaw that combines the cool crunch of cucumber with the sweet tartness of apples, all brought together by a tangy poppy seed dressing.

FULL RECIPE

Ingredients

• 1 large English cucumber, thinly sliced
• 2 medium apples (preferably Granny Smith or Honeycrisp), julienned or thinly sliced
• 1/4 small red onion, very thinly sliced
• 1/4 cup plain Greek yogurt
• 1 tablespoon mayonnaise (optional for creaminess)
• 1 tablespoon apple cider vinegar
• 1 teaspoon honey or maple syrup
• 1 teaspoon poppy seeds
• Salt and black pepper, to taste
• Fresh dill or parsley (optional garnish)

Directions

1. In a large bowl, combine the sliced cucumber, julienned apples, and red onion.
2. In a separate small bowl, whisk together Greek yogurt, mayonnaise (if using), apple cider vinegar, honey, poppy seeds, salt, and pepper.
3. Pour the dressing over the cucumber-apple mixture and toss gently until well coated.
4. Chill for 15–30 minutes before serving for the best flavor.
5. Garnish with fresh herbs if desired and serve cold.

Nutritional Information

• Calories: 95
• Total Fat: 4g
• Saturated Fat: 0.5g
• Cholesterol: 2mg
• Sodium: 80mg
• Total Carbohydrates: 14g
• Dietary Fiber: 2g
• Sugars: 10g
• Protein: 2g
• Vitamin A: 2% DV
• Vitamin C: 10% DV
• Calcium: 4% DV
• Iron: 2% DV

Health Benefits of Cucumber Apple Slaw with Poppy Seeds

Cucumber Apple Slaw with Poppy Seeds offers a wealth of health benefits thanks to its fresh, natural ingredients. Cucumbers are low in calories but high in water content, making them excellent for hydration and weight management. Apples provide dietary fiber and antioxidants that support digestion and reduce inflammation. The poppy seeds add a boost of minerals like calcium, iron, and magnesium, contributing to overall wellness.

Role of Poppy Seeds in Nutrition

Poppy seeds are small but nutritionally dense. They contain healthy fats, protein, and essential minerals such as calcium, magnesium, and zinc. These seeds have traditionally been used for their mild sedative properties and are thought to promote bone health and aid digestion. Incorporating poppy seeds into the slaw enhances not only the flavor but also the nutritional profile of the dish.

Why Greek Yogurt is a Great Dressing Base

Using Greek yogurt as the base for the dressing adds creaminess without excess fat and calories. It is rich in protein and probiotics, which support gut health and aid in digestion. Greek yogurt also adds a subtle tang that balances the sweetness of the apples and the acidity of the vinegar, making the dressing flavorful and healthy.

The Importance of Freshness in This Slaw

Fresh ingredients are key to achieving the crisp texture and vibrant flavors of this slaw. Using fresh cucumbers and apples ensures the dish remains light and refreshing. Fresh herbs like dill or parsley can add a fragrant note, enhancing the overall sensory experience. Consuming fresh salads like this can boost your intake of vitamins and antioxidants.

Versatility of Cucumber Apple Slaw

This slaw is versatile and pairs well with many meals. It can be served as a side to grilled meats, sandwiches, or even as a light stand-alone salad. Its balance of sweetness, tang, and crunch makes it a great complement to spicy or rich dishes, providing a refreshing contrast that enhances the overall meal.

How to Customize the Slaw to Your Taste

The recipe allows for easy customization. You can adjust the sweetness by varying the amount of honey or maple syrup, or swap out apple cider vinegar for lemon juice for a different tang. Adding nuts or seeds like walnuts or sunflower seeds can introduce extra texture and nutrients. For a vegan version, replace Greek yogurt and mayonnaise with plant-based alternatives.

Cucumber Apple Slaw as a Weight Management Option

Thanks to its low-calorie ingredients and high fiber content, this slaw can be a helpful dish for those aiming to manage their weight. The fiber in apples and cucumbers promotes satiety, helping control hunger without excess calories. The protein in Greek yogurt also contributes to fullness, making this a balanced and satisfying salad option.

Seasonal Availability and Ingredient Substitutions

While cucumbers and apples are widely available year-round, choosing seasonal varieties can enhance flavor and freshness. In colder months, apples like Honeycrisp and Granny Smith work well for their crispness and tartness. During warmer months, lighter cucumbers like English cucumbers are preferable for their mild flavor and fewer seeds. If unavailable, pears can be substituted for apples for a different but delicious twist.

Cultural Influences and Similar Recipes

Cucumber and apple salads have appeared in various cuisines around the world. In Middle Eastern and Mediterranean cooking, similar salads use fresh herbs, yogurt, and tangy dressings. The poppy seed addition is common in Eastern European recipes. This fusion reflects how fresh produce combined with creamy dressings creates universally loved side dishes.

Tips for Preparing Ahead and Storing

Cucumber Apple Slaw is best enjoyed fresh but can be prepared a few hours in advance to allow the flavors to meld. When storing, keep it in an airtight container in the refrigerator for up to two days. The texture of the cucumber may soften over time, so for optimal crunch, add cucumbers right before serving if preparing much earlier.

Pairing Suggestions for Meals

This slaw pairs beautifully with grilled chicken, pork chops, or fish. It also works well alongside sandwiches or as a topping for tacos to add freshness and crunch. For vegetarian meals, serve it with grain bowls or veggie burgers to add a bright and tangy component that complements hearty flavors.

Nutritional Highlights for Health-Conscious Eaters

This salad is a great source of vitamins and minerals without excess calories. It provides dietary fiber, vitamin C, and calcium, contributing to immune support and bone health. The balance of protein, healthy fats, and carbohydrates makes it a nutrient-dense choice for those mindful of their dietary intake.

Environmental and Sustainability Considerations

Choosing organic cucumbers and apples can reduce pesticide exposure and environmental impact. Using locally sourced produce supports sustainable agriculture and reduces carbon footprint related to transportation. This salad highlights how simple, fresh ingredients can be both delicious and environmentally responsible.

Conclusion

Cucumber Apple Slaw with Poppy Seeds is a refreshing, nutritious, and versatile salad that fits well into many diets and lifestyles. Its combination of hydrating cucumbers, fiber-rich apples, and nutrient-packed poppy seeds creates a balanced dish that supports health and satisfies the palate. Whether served as a side or a light meal, this slaw offers both flavor and wellness benefits in every bite.