Spinach and Cucumber Salad with Apple Cider Vinaigrette

My Spinach Cucumber Salad is perfect for those times when you just want fresh veggies without a lot of fanfare. Cruciferous vegetables give this recipe a bioactive boost!

This salad is topped with delicate microgreens and drizzled with a light apple cider vinaigrette. Sometimes, simple is best!

Table of Contents:

1. Cruciferous Vegetables Can Change Your Health
2. Super Greens Salad Ingredient 101
3. Make Spinach Cucumber Salad 

Cruciferous Vegetables Can Change Your Health

Cruciferous vegetables are better for your body than any other type of vegetable! They’re low in calories and high in nutrients. The flavor of cruciferous vegetables is often slightly bitter, and you can identify them by their cross-shaped flowers with four petals. Every veggie in this group is part of the cabbage family. (1)

The bitter notes in these vegetables come from a phytonutrient that contains sulfur. These same phytonutrients give them anti-cancer properties activated when the vegetable is chopped or chewed. (2) God has such a creative mind! Just 2 to 3 servings of cruciferous vegetables a week can lower your risk of cancer.

We use bok choy and kale in this recipe, two delicious cruciferous vegetables. Other examples of cruciferous veggies include:

• Broccoli
• Cabbage
• Brussel Sprouts
• Collard Greens
• Cauliflower
• Mustard Greens
• Turnips
• Rutabaga
• Arugula
• Horseradish
• Radish
• Watercress
• Wasabi

I make it a goal to include some of these beautiful gifts from God in my diet each week. One of the easiest ways to get a hefty dose of cruciferous vegetables is to make fun salads, like this one!

Super Greens Salad Ingredient 101

This recipe is such a delicious way to nourish your body! It uses simple ingredients to create a plate full of lovely greens. A delicious vinaigrette takes it to a whole new level!

Greens: Aside from the superfood veggies we already mentioned, this salad is full of baby spinach. An old saying says your plate should be as colorful as possible, and this salad does just that! Baby spinach contains large amounts of insoluble fiber, which can help you feel fuller for more extended periods. This same dietary fiber can also help manage diabetes. (3)

Cucumbers: Cucumbers are one of the most refreshing things God created. This is mainly due to their high water content. (4) When you eat a cucumber, you’re not only nourishing your body but also hydrating it. When your body is hydrated, you feel better overall!

Microgreens: Microgreens are a beautiful garnish, and they have a light flavor that complements the crispness of the vinaigrette perfectly! These greens contain a higher amount of polyphenols than their more mature relatives. (5) Good things come in small packages!

Olive Oil: Most store-bought vinaigrettes use soybean or canola oil as their base. This is a cheap marketing move, but it hurts consumers! Olive oil contains the best omega-3s, but not all olive oils are equal. Some olive oils are tainted so much that nutritionally, they don’t resemble the real deal. When purchasing olive oil, stick with extra-virgin. This variety is the most unadulterated.

Eggs: Adding eggs to your vinaigrette is a simple chef’s trick that helps the dressing stick to the lettuce. It also adds a lot of smoothness to the dressing. If you have an egg allergy, you can use an egg replacer and purified or distilled water. I love using egg replacers in this sort of recipe, as it’s virtually undetectable.

Apple Cider Vinegar: This vinegar comes from fermented apples. It has a slightly sweet, mild flavor. Studies have shown that vinegar can help manage diabetes by lowering insulin resistance. (6) When purchasing apple cider vinegar, be sure to get the kind with the “mother.” This is where all of the benefits lie!

Herbes de Provence: I love Italian seasoning in my dressings, but I learned that sage could decrease breast milk supply, so I switched to herbes de Provence. (7) My family has loved it so much that it’s all we use! This spice blend is a mix of thyme, basil, rosemary, and oregano.

Sea Salt: Traditional table salt undergoes a laborious harvesting process that strips most nutrients. We recommend using Colima sea salt. This lovely salt has been hand-harvested, leaving it as God intended. It tastes great!

Make Spinach Cucumber Salad

This salad takes just 10 minutes to prep, and that includes making your own gourmet vinaigrette! This recipe serves 4 to 6 people, generously. It makes a fantastic light lunch or side dish.

Step One: Make the Apple Cider Vinaigrette

Pour the olive oil into a mini blender, or whisk it in a small bowl. Slowly pour in the apple cider vinegar to emulsify. Add the egg or egg replacement and blend thoroughly. Season with chives, dried herbs, sea salt, and white pepper. Set aside while you make the salad.

Step Two: Make the Salad

Toss the bok choy, kale, spinach, and cucumbers in a salad bowl. As you plate the salad, top each serving with a small amount of chia sprouts. Drizzle with the vinaigrette.

I prefer adding the dressing to this salad after plating it to keep the veggies crisp. Enjoy!

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