Balsamic-dressed cucumber with olives

Serves 6

  • 2 cucumbers

  • 10 black olives, stone in

  • 2 tablespoons balsamic vinegar

  • 3 spring onions

  • extra virgin olive oil

  • ½ a lemon

  • freshly ground black pepper

  • 5 or 6 sprigs of fresh mint

  • Optional:

  • ½ a fresh red chilli

1. Run a fork down the length of the cucumber until it's stripy all over.



2. On a chopping board, use a knife to chop off the ends.



3. Carefully cut them in half across the middle, then in half lengthways.



4. Use a teaspoon to gently scoop out and discard the seeds.



5. Chop the cucumber up into 1cm chunks and place in a mixing bowl.



6. Place the olives on a chopping board, squash them with the heel of your hand, pull out and discard the stones, then roughly chop them and add them to the bowl.



7. Trim and finely slice the spring onions and add them to the bowl.



8. Add the balsamic vinegar and 4 tablespoons of extra virgin olive oil.



9. Squeeze in the juice of ½ a lemon, using your fingers to catch any pips.



10. Sprinkle over a pinch of black pepper.



11. Pick and tear over the mint leaves, toss everything together, then serve.

Nutritional Information

Method

1. Run a fork down the length of the cucumber until it's stripy all over.

2. On a chopping board, use a knife to chop off the ends.

3. Carefully cut them in half across the middle, then in half lengthways.

4. Use a teaspoon to gently scoop out and discard the seeds.

5. Chop the cucumber up into 1cm chunks and place in a mixing bowl.

6. Place the olives on a chopping board, squash them with the heel of your hand, pull out and discard the stones, then roughly chop them and add them to the bowl.

7. Trim and finely slice the spring onions and add them to the bowl.

8. Add the balsamic vinegar and 4 tablespoons of extra virgin olive oil.

9. Squeeze in the juice of ½ a lemon, using your fingers to catch any pips.

10. Sprinkle over a pinch of black pepper.

11. Pick and tear over the mint leaves, toss everything together, then serve.

Making sure children get the right nutrition is very important to us, so for more guidance on cooking for kids, please click here.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 106
  • Carbs 3.9g
  • Sugar 3.6g
  • Fat 8.8g
  • Saturates 1.2g
  • Protein 1.4g
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus