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    Home » Sides

    Spiralized Cucumber Apple Salad with Pumpkin Seed Oil Dressing

    May 9, 2020 by Chrissy Carroll 23 Comments

    Jump to Recipe Print Recipe

    This spiralized cucumber apple salad is a perfect light side dish to enjoy any time of year!  It’s super fresh, with those hydrating cucumbers alongside crisp, tart green apples.  The dressing combines nutty, smooth pumpkin seed oil with tangy apple cider vinegar and sweet honey.  All together, these few simple ingredients create flavorful and visually stunning salad. 

    This post was originally written in 2017 and has been updated in 2020.

    Disclosure:  This post is sponsored by NOW Foods.  As always, all opinions are my own.

    Healthier Holiday Eating

    Let me ask you guys a question – how is it possible that it’s almost Thanksgiving time?!  I feel like the fall has completely flown by.  That said, I’m getting overly excited at the thoughts of celebrating with family and friends, big ‘ol delicious meals, and putting up my Christmas decorations.

    OK, OK.  The Christmas decorations are already up.  What can I say?  Despite the fact that it always seems to approach so rapidly, I love this time of year! 😉

    One thing that I do struggle with in November and December, though, is the abundance of heavier meals and treats that seem to find their way into my routine.  I’m not going to use scare tactics and tell you people gain a ton of weight over the holidays.  The truth is, they don’t – the average holiday weight gain is really only 1-2 pounds.  And I’m all about enjoying some of those dishes, because it is the holiday season after all.

    But what does seem to happen is just feeling more sluggish and “blah” from eating some of those less-healthy options more frequently.  Do you guys know what I mean?

    So here’s where this spiralized apple cucumber salad comes in. When I’m feeling like “ugh, I think I overdid that dinner last night”, this salad is a go to for lunch along with a piece of grilled chicken.  It’s also the perfect healthy side dish to serve alongside those heavier meals, or to simply eat as a delish snack. 

    a white plate with cucumber apple salad, next to a piece of a cucumber and a chopped apple

    How to make cucumber apple salad

    This healthy salad is very simple – all you need is an apple and cucumber for the base.  I’ve obviously decided to spiralize them here, but if you don’t have a spiralizer, don’t despair.  You can still make this salad the way I’ve been doing veggie noodles for years.  Simply run a peeler over the fruit or vegetable (either the long way or in a circular pattern) to create ribbon-style noodles.

    Or, just chop everything up!  No need to get fancy if you don’t want to, haha.

    For the dressing, you can use any vinaigrette that you’d like, or you can make the simple recipe I’ve included here.  My vinaigrette is just pumpkin seed oil, apple cider vinegar, honey, salt and pepper. 

    Pumpkin seed oil has a deep, nutty flavor.  Just like the name sounds, the oil is created by roasting the pumpkin seeds, then cold-pressing them.  The result is a delicate and flavorful oil that retains more nutritional value than some of the other oils on the market.  You can use it for drizzling, dressings, and finishing dishes.  Most advise not to cook with it, as the oil can turn bitter when heated.

    a woman holding a bottle of NOW Foods Pumpkin Seed Oil

    I was inspired to create this recipe when I snagged some pumpkin seed oil in my NOW Foods monthly order.  They have an amazing selection of cooking and finishing oils – think pumpkin seed oil, avocado oil, brazil nut oil, and flavor-infused coconut oils!  I highly recommend checking them out for your own cooking delights – or to create a fun fancy oil gift basket this holiday season for the chef in your life.

    Anyway – I think you’ll be surprised just how well the pumpkin seed oil pairs with the apples and cucumbers.  But don’t fret if you don’t have any on hand.  You can sub in any other oil that you’d like if you don’t have pumpkin seed oil on hand (like olive oil, walnut oil, etc.).  

    a woman pouring a pumpkin seed oil vinaigrette onto a cucumber apple salad

    Other Healthy Salad Recipes

    If you’re looking for more healthy salad recipes – whether for a side salad or main course! – definitely check out some of these other recipes from the blog:

    • Mango Kale Salad – This is a great main dish salad, made from just a few simple ingredients: kale (massaged with a little oil and salt), mango, avocado, and red onion.
    • Fall Steak Salad – When you combine sliced steak with roasted butternut squash and cranberries, this salad is perfect for autumn!
    • Apple Arugula Salad – Need another salad that you can use some fresh apples in?  Try this one, which combines peppery arugula with tart apples and rich blue cheese.
    • Arugula Spinach Salad with Peaches – Probably one of my all time favorite salads for summer, this arugula spinach salad is topped with peaches that have been sauteed or grilled to lightly caramelize their sugars.  The result is incredible flavor!

    a woman twirling a fork that has spiralized apples and cucumbers on it

    I hope you enjoy this recipe!  If you get a chance to try it, don’t hesitate to leave a comment or recipe rating below.

    This spiralized apple and cucumber salad combines hydrating cucumbers alongside crisp, tart green apples, all tossed in a nutty pumpkin seed oil dressing.

    Spiralized Cucumber Apple Salad with Pumpkin Seed Oil Dressing

    Snacking in Sneakers
    This spiralized cucumber apple salad combines hydrating cucumbers alongside crisp, tart green apples, all tossed in a nutty pumpkin seed oil dressing.
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 0 minutes mins
    Total Time 10 minutes mins
    Course Main Course, Salad, Side Dish, Snack
    Cuisine American
    Servings 1 serving
    Calories 230 kcal

    Ingredients
      

    • 1 cucumber
    • 1 green apple
    • 2 tsp pumpkin seed oil
    • 2 tsp apple cider vinegar
    • 1/2 tbsp honey
    • 1/8 tsp salt
    • 1/8 tsp pepper

    Instructions
     

    • Peel your cucumber and apple. Spiralize each of them and place in a bowl or on a plate.
    • In a separate bowl, whisk together the pumpkin seed oil, apple cider vinegar, honey, salt and pepper. Drizzle the dressing over your salad and toss until well combined. Enjoy!

    Notes

    Notes:
    • If you don’t have a 1/8 tsp measure, it’s really just a pinch of salt and pepper.  Or add it to taste.
    • If you don’t have a spiralizer, simply run a vegetable peeler over the cucumber and apple to create ribbon-like noodles for this salad.
    • This makes 1-2 servings, depending on how you’re using it (i.e. side vs. snack vs. most of main meal).
     
    Nutrition facts (approximate for entire recipe):
    230 calories, 10 grams fat, 2 g sat fat, 34 grams carbohydrate, 4 g fiber, 2 g protein, Vitamin A: 4%, Vitamin C: 22%, Calcium: 4%, Iron: 4%

    Nutrition

    Calories: 230kcal
    Keyword apple cucumber salad, cucumber apple salad
    Tried this recipe?Let us know how it was!

    Share with me:  What do you think of this spiralized apple cucumber salad?  Have you ever used pumpkin seed oil?

    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
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    Comments

    1. Laura

      November 15, 2017 at 12:33 pm

      Such a great idea to use spiralizer for apples. I haven’t thought about it.

      Reply
      • Chrissy Carroll

        November 17, 2017 at 8:02 am

        Thanks Laura!

        Reply
    2. Rachel

      November 15, 2017 at 2:32 pm

      This sounds delicious, light, and refreshing. And I love that you spiralized apples. I never would have thought about that.

      Reply
      • Chrissy Carroll

        November 17, 2017 at 8:02 am

        Yes, it’s definitely light and refreshing – a great way to mix things up from the heavy holiday meals.

        Reply
    3. Deborah @ Confessions of mother runner

      November 15, 2017 at 2:49 pm

      I have not seen pumpkin seed oil and I am very intrigued! This is my kind of salad for sure

      Reply
      • Chrissy Carroll

        November 17, 2017 at 8:03 am

        I really like it! It’s definitely got a unique flavor.

        Reply
    4. Abbey Sharp

      November 15, 2017 at 4:23 pm

      5 stars
      That dressing sounds awesome! Need this salad in my life!

      Reply
      • Chrissy Carroll

        November 17, 2017 at 8:03 am

        Thanks Abbey! 🙂

        Reply
    5. Christina

      November 15, 2017 at 4:26 pm

      I’ve also never seen pumpkin seed oil, but it sure does make sense! This looks like such a fun, refreshing salad.

      Reply
      • Chrissy Carroll

        November 17, 2017 at 8:04 am

        It’s really good! And NOW has a lot of other fun oils too.

        Reply
    6. Emily @Sinful Nutrition

      November 15, 2017 at 8:00 pm

      What a fun way to jazz up cukes! And another reason for me to break out the spiralizer attachment on my kitchen aid 😉

      Reply
      • Chrissy Carroll

        November 17, 2017 at 8:04 am

        I think I’m eventually going to upgrade my current spiralizer to the kitchenaid attachment – do you find that one works really well?

        Reply
    7. Rebecca

      November 15, 2017 at 8:47 pm

      5 stars
      what a simple salad! it looks totally delicious! and now I’m really hungry!

      Reply
      • Chrissy Carroll

        November 17, 2017 at 8:05 am

        Yay! Hope you enjoy it 🙂

        Reply
    8. Kelly

      November 15, 2017 at 9:50 pm

      I love how simple this looks and super tasty. Will have to pull my spiralzer out!

      Reply
      • Chrissy Carroll

        November 17, 2017 at 8:05 am

        That’s what I love about it – so simple yet very flavorful. Hope you enjoy it!

        Reply
    9. Kalee

      November 16, 2017 at 9:02 am

      I’ve never tried a salad like this, but it would be such a nice change from just a normal one here and there! I also haven’t seen pumpkin seed oil here yet (We’re usually the last to get something lol!), but I’m going to keep my eyes peeled for it!

      Reply
      • Chrissy Carroll

        November 17, 2017 at 8:06 am

        Haha! I’ve rarely seen it at the grocery store, but you can order it from NOW Foods if you want to try it out for a very reasonable price. Or you could always sub in a different oil like walnut oil.

        Reply
    10. Kerri Olkjer

      November 16, 2017 at 9:06 am

      SUCH a creative recipe! Definitely need this in my life ASAP.

      Reply
      • Chrissy Carroll

        November 17, 2017 at 8:06 am

        Thanks Kerri! 🙂

        Reply
    11. Charlotte

      November 16, 2017 at 11:37 pm

      This looks delicious! And thanks for the tip about using a peeler. I almost didn’t click on the link from Facebook because I was whining to myself about not having a spiralizer.

      Reply
      • Chrissy Carroll

        November 17, 2017 at 8:07 am

        I used the peeler for years – it works just fine!! You just end up with more papardelle style noodles rather than spaghetti style noodles 🙂

        Reply

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    Welcome to Snacking in Sneakers! That’s me, Chrissy, and I’m here to share all my favorite fitness, food, & wellness stories & tips. I’m a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin’ gal.

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    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
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    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
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