real food, real flavor, real life.
A crisp, fresh, hydrating salad built with cucumber, radish, herbs, lemon, Greek yogurt, and olive oil. Light, sharp, creamy and crunchy.
Serves
4 side portions
or 2 larger portions
Ingredients
10 ingredients
- 2 large English cucumbers, thinly sliced
- 1½ cups radishes, thinly sliced
- ¼ cup thinly sliced red onion
- ½ cup plain Greek yogurt
- 2 tablespoons extra-virgin olive oil
- Juice of 1 lemon, about 2 tablespoons
- 2 tablespoons chopped fresh dill
- 2 tablespoons chopped fresh parsley
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
Method
- Slice the vegetables.
Thinly slice the cucumbers, radishes, and red onion. Use sharp knife or a mandoline works faster. - Make the dressing.
In a bowl, whisk together Greek yogurt, olive oil, lemon juice, dill, parsley, salt, and black pepper. - Combine.
Add the cucumber, radishes, and red onion to a large bowl. - Dress lightly.
Spoon the yogurt dressing over the vegetables and toss gently until everything is coated. - Chill briefly.
Let the salad sit for 10 to 15 minutes before serving. This helps the flavors come together without turning the cucumbers watery. - Serve.
Taste and adjust with a little extra lemon, herbs, or pepper if needed.
Optional Additions
To turn this into a more complete meal, add:
- Grilled chicken
- Salmon
- Shrimp
- Chickpeas
- White beans
- Boiled eggs
- Lentils
Why this works for MW&B
This salad follows the MW&B whole-food framework: fresh vegetables, herbs, Greek yogurt, olive oil, and lemon. It fits especially well with Real Food First, Gut Health and Digestive Support, Reduce Harmful Inputs, and Assess and Adjust.
Cucumber brings water, crunch, and freshness. Radishes add peppery bite and color. Greek yogurt gives creaminess and protein without relying on bottled dressing. Herbs bring flavor without needing excess salt or sugar. It is simple, fresh, and easy to repeat, on busy family nights.
Estimated Nutrition Breakdown
Nutrition is estimated using standard food composition values for cucumber, radish, red onion, Greek yogurt, olive oil, lemon juice, and herbs. Actual values will vary depending on exact produce size, yogurt brand, and how enthusiastically someone measures olive oil, because tablespoons (can be a matter of personal philosophy).
Based on 4 side servings.
| Nutrient | Estimated amount per serving |
| Calories | 95–120 kcal |
| Protein | 4–6 g |
| Carbohydrates | 8–11 g |
| Fiber | 2–3 g |
| Total fat | 7–8 g |
| Saturated fat | 1–2 g |
| Sodium | 160–230 mg |
| Potassium | 300–450 mg |
| Added sugar | 0 g |
Estimated Nutrition as a Larger Portion
Based on 2 larger servings.
| Nutrient | Estimated amount per serving |
| Calories | 190–240 kcal |
| Protein | 8–12 g |
| Carbohydrates | 16–22 g |
| Fiber | 4–6 g |
| Total fat | 14–16 g |
| Saturated fat | 2–4 g |
| Sodium | 320–460 mg |
| Potassium | 600–900 mg |
| Added sugar | 0 g |
Chef Mark Note
This is clean, crisp, and useful food. It works as a side with grilled fish, chicken, eggs, or beans, and it brings freshness to the plate without making the meal heavy.
It is also the kind of recipe that proves healthy eating does not need to be complicated. Slice the vegetables, make a simple dressing, add herbs, and eat real food.
