Crisp Cucumber Salsa Recipe

April 15th, 2015 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

Crisp Cucumber Salsa Recipe

Here’s a delicious and easy cucumber salsa recipe in which you can use all those healthy cucumbers and tomatoes you are growing in your backyard garden. Use with organic chips or cut-up organic veggies such as celery, carrots, etc. Great for a backyard get-together, office lunches, family reunions and summer picnics. Over the holiday season crisp cucumber salsa recipe will not only present beautifully, but will add a delicious and healthy food to your holiday table.

Cucumbers don’t solely hydrate, they provide added elements that your body needs to fortify and regenerate itself. In fact, researchers identified that cucumbers contain Rutin and ascorbic acid oxidase, which function as free radical scavengers, just one mechanistic property that helps to protect against skin damage.

RELATED: 22 Health Benefits of Cucumbers

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Crisp Cucumber Salsa Recipe

Yield 2-1/2 cups


2 cups finely chopped seeded peeled organic cucumber
1/2 cup finely chopped seeded organic tomato
1/4 cup chopped organic red onion
2 Tbsp minced fresh parsley
1 jalapeno pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c reduced-fat sour cream (can substitute Green Yogurt)
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin
1/4 tsp seasoned Himalayan salt

Optional: Add a can of organic black beans (drained) and/or organic avocado.


When available, use organic ingredients. Thoroughly wash all veggies. In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with veggies or organic chips.

1/4 cup of salsa equals 16 calories


  • Be sure to seed the cucumber. You may end up with watery salad, if you skip this tip.
  • To make seeding easy, halve cucumbers lengthwise and use a spoon to scoop out the pulpy centers.
  • Crisp Cucumber Salsa is an excellent topping for simple grilled salmon.
  • Note: Wear disposable gloves when cutting hot peppers; the oils will burn skin. Avoid touching your face and eyes.

Originally published as Crisp Cucumber Salsa in Simple & Delicious June/July 2010, pg-52
Salsa Photo – Taste of Home

Benefit of Cucumbers – Heart Health

Several studies link eating cucumbers to reduced hypertension. Studies have linked cucumbers with lower blood pressure because they promote vasodiliation (widening of the blood vessels), according to Today’s Dietitian. A 2017 study published in Public Health of Indonesia found that older participants suffering from hypertension saw a significant decrease in blood pressure after drinking cucumber juice for 12 days. Also, a 2009 review in Indian Academy of Clinical Medicine suggests that hypertension sufferers should incorporate cucumbers into their diets because of the fruit’s low sodium content. The vitamin K in cucumbers is essential in the blood-clotting process, according to the Harvard School of Public Health.


Phytochemical and therapeutic potential of cucumber. Fitoterapia. 2013 Jan;84:227-36. doi: 10.1016/j.fitote.2012.10.003. Epub 2012 Oct 23.

Katiyar, S., Saify, K., Singh, S, and Rai, M. Botanical study of skin lightening agents. International Journal of Pharmacognosy. 2014; 1(4): 243-249.

Cucurbitacin: ancient compound shedding new light on cancer treatment. ScientificWorldJournal. 2010 Mar 5;10:413-8. doi: 10.1100/tsw.2010.44.

Loretta Lanphier is a Naturopathic Practitioner (Traditional), Certified Clinical Nutritionist, Holistic Health Practitioner and Certified Clinical Herbalist as well as the CEO / Founder of Oasis Advanced Wellness in The Woodlands TX. She studies and performs extensive research in health science, natural hormone balancing, anti-aging techniques, nutrition, natural medicine, weight loss, herbal remedies, non-toxic cancer support and is actively involved in researching new natural health protocols and products. A 17 year stage 3 colon cancer survivor, Loretta is able to relate to both-sides-of-the-health-coin as patient and practitioner when it comes to health and wellness. “My passion is counseling others about what it takes to keep the whole body healthy using natural and non-toxic methods.” Read Loretta’s health testimony Cancer: The Path to Healing. Loretta is Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended as a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.

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