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Recipe: Cucumber pineapple salad

Recipe: Cucumber pineapple salad

Cucumber and pineapple add flavor to this healthy salad.

Pineapple contains an enzyme called bromelain that breaks down protein in milk, meat and gelatin. This makes fresh pineapple perfect for marinating meats but makes salads containing sour cream or cottage cheese watery. Canned or cooked pineapple can be used, however, because it''s heated and the enzyme is destroyed.


Directions

In a heavy saucepan, bring the sugar, vinegar and water to a boil. Stir constantly until reduced to about 1/2 cup, about 5 minutes. Transfer to a large bowl and place in the refrigerator until cool. Add the pineapple. Cover and return to the refrigerator for 1 hour.

Add the cucumbers, carrots and red onions to the pineapple mixture. Toss well.

To serve, divide the salad greens among individual plates. Top with the pineapple mixture and sprinkle with toasted sesame seeds. Serve immediately.


Ingredients
  • 1/4 cup sugar
  • 2/3 cup rice wine vinegar
  • 2 tablespoons water
  • 1 cup fresh pineapple, peeled, cored and cut into 1/4-inch pieces
  • 1 cucumber, peeled and thinly sliced
  • 1 carrot, peeled and julienne
  • 1/3 cup thinly sliced red onion
  • 4 cups torn salad greens
  • 1 tablespoon sesame seeds, toasted

Exchange Data
Dash
Dairy 
Fats 
Fruits
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories117 
Carbohydrate25 g 
Cholesterol0 mg 
Fiber2 g 
MonounsaturatedfatTrace 
Potassium 
Protein2 g 
SaturatedfatTrace 
ServingsizeAbout 1/2 cup 
Sodium25 mg 
TotalFat1 g 

2014-04-18

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