Finding a healthy and delicious snack is not as difficult as most people think. For instance, this Cucumber Rolls With Creamy Avocado Recipe from Ella Leché is a delightfully crunchy treat, and the combination of ingredients will give you plenty of health-boosting nutrients.
This treat is suitable for most people with allergies, but even if you’re the type who can eat just about anything, I’m pretty sure you will love it too.
Cucumber Rolls With Creamy Avocado Recipe
- 1 to 2 large organic English cucumbers
- 3 ripe avocados
- Freshly cracked black pepper
- 1/4 cup capers
- 1/4 cup fresh parsley (chopped finely)
- 1/8 cup fresh dill (chopped finely)
- 1/2 tsp. salt
- 2 Tbsp. freshly squeezed lemon juice
- Wash and dry the cucumbers, and use a mandoline slicer to cut thin slices all the way through.
Keep on cutting the sides until you reach the center, but be careful that they don’t break. You can save the thin pieces for a salad or compost them.
- In a bowl, mash the avocado meat, add the other ingredients and mix.
- Lay out the cucumber slices and layer with a coat of the avocado spread all the way across.
Start rolling on one side until you reach the end, but make sure to have some avocado spread (without capers) at the end to seal each slice.
- Dress them up with extra parsley and capers then serve.
What Makes This Treat so Good for You?
This Cucumber Roll With Creamy Avocado Recipe doesn’t require much prep work, but it is full of nutrients that can help take your health to new heights. Check out the benefits of the main ingredients:
If you are suffering from any inflammatory condition like arthritis, the natural anti-inflammatory properties of cucumbers may benefit you. Cucumbers also contain the compound fisetin, a flavonol that plays a vital role in brain health. Some studies have even found that fisetin can help prevent progressive memory and learning impairments in mice with Alzheimer’s disease.1,2,3
Cucumbers also contain polyphenols called lignans, including lariciresinol, pinoresinol and secoisolariciresinol, which may help decrease risk of cardiovascular disease and breast, ovarian, uterine and prostate cancers. They are also a good source of an anti-cancer phytonutrient called cucurbitacins.4
Just remember to choose organic cucumbers instead of conventionally grown varieties, because cucumbers are one of the most pesticide-contaminated foods, according to the Environmental Working Group (EWG).5
You have probably heard about how avocados are rich in “good” fats that can help keep your cholesterol levels in the healthy range, and decrease your risk of heart disease. They offer other benefits as well, containing a significant amount of the daily requirements of vitamin K, folate, pantothenic acid, vitamin B6 and vitamin C. An interesting fact most people aren’t aware of is that avocados are actually a better source of potassium than bananas.
A popular remedy for rheumatic pain in traditional medicine, capers are known to have high flavonoid content. They are a rich source of quercetin, a flavonoid that has been shown to offer anti-carcinogenic, anti-bacterial, analgesic and anti-inflammatory properties.
They also contain the flavonoid rutin, which helps strengthen capillaries and inhibit platelet clump formation in the blood vessels. Capers also have vitamins (A, K, niacin and riboflavin) and minerals (calcium, copper and iron).6
This versatile spice is known to improve digestion by increasing the secretion of hydrochloric acid in the stomach. Black pepper has long been recognized as a carminative, which means it helps prevent intestinal gas formation. Additionally, it is a natural diuretic that can help reduce excess water retention in the body. Black pepper is a good source of manganese, copper, iron and chromium as well.7
When it comes to vitamin K content, parsley is highly impressive as it contains a whopping 574 percent of the daily recommended value.8 This herb doesn’t just promote bone strength, but it also helps prevent and treat Alzheimer’s by controlling neuronal damage in the brain. Parsley is rich in vitamins C and A as well, giving you an antioxidant boost while reducing your risk of eye problems like macular degeneration.9
The medicinal use of dill dates back to 5,000 years ago in ancient Egypt, where it was considered “soothing medicine.”10 Now, it is known to be a good source of vitamin A, as 1 ounce of this herb will give you 43 percent of your daily requirement. This herb is also a good source of vitamin C, manganese, folate, calcium and iron. It contains the flavonoids vicenin and kaemferol as well, which offer antioxidant effects.11
About the Author:
Ella Leché is author of Cut the Sugar, You’re Sweet Enough and the founder of Pure Ella, a blog where she shares delicious and nourishing plant-based wheat- and/or gluten-free recipes that uses pure and natural ingredients. Leché uses food to heal her “medically incurable” illness naturally — she believes that you don’t have to sacrifice on taste and the pleasure just to eat healthy.
+ Sources and References