Appalachian Cucumber and Onion Salad

🥒🧅 Appalachian Cucumber and Onion Salad 🥗

What is it?
Appalachian Cucumber and Onion Salad is a classic Southern Appalachian dish that’s both simple and refreshing. It’s a beloved summer side dish that combines crisp cucumbers and sweet onions with a tangy, slightly sweet dressing. This salad is a testament to the region’s agricultural traditions and the use of fresh, locally sourced ingredients.

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History:
The salad has deep roots in the Appalachian region of the United States, where cucumbers and onions have been abundant and easily grown for generations. It’s a staple at family gatherings, picnics, and potlucks in the area, passed down through generations. The combination of cucumbers and onions in a salad with a vinegar-based dressing reflects the resourcefulness and simplicity of Appalachian cuisine.

Components:

• Cucumbers: Typically, you’ll use fresh, thinly sliced cucumbers. Varieties like English cucumbers or pickling cucumbers work well.

• Onions: Sweet Vidalia onions are a popular choice, but you can also use red or white onions for a bit of extra bite.

• Dressing: The dressing is a mixture of vinegar, sugar, salt, and pepper. It has a sweet and tangy flavor that complements the crispness of the vegetables.

Steps to Prepare:

Ingredients:

• 4 cups of thinly sliced cucumbers
• 1 medium sweet onion, thinly sliced
• 1/2 cup white vinegar
• 1/4 cup sugar
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Slice the Vegetables: Wash and thinly slice the cucumbers and onions. You can use a mandoline or a sharp knife for this.

2. Prepare the Dressing: In a separate bowl, mix together the white vinegar, sugar, salt, and black pepper. Stir until the sugar has dissolved completely.

3. Combine: In a large mixing bowl, combine the sliced cucumbers and onions. Pour the dressing over them.

4. Toss and Chill: Gently toss the vegetables and dressing until they’re well coated. Cover the bowl and refrigerate for at least an hour to let the flavors meld together. Some people prefer to let it chill for several hours or even overnight for the best taste.

5. Serve: Just before serving, give the salad a final toss. You can garnish with fresh herbs like dill or parsley if desired.

Time Needed:

• Preparation: 15-20 minutes
• Chilling: 1 hour minimum (longer for better flavor)
• Total Time: Approximately 1 hour and 15 minutes

Enjoy your Appalachian Cucumber and Onion Salad—a delightful blend of crispness, sweetness, and tanginess that captures the essence of the Appalachian culinary heritage! 🥒🧅🌿

Certainly! Here are the nutrition facts and some health information for Appalachian Cucumber and Onion Salad:

Nutrition Facts (Approximate, per serving):

• Calories: 60-80 kcal
• Total Fat: 0-1g
• Sodium: 300-400mg
• Total Carbohydrates: 14-18g
• Dietary Fiber: 1-2g
• Sugars: 10-12g
• Protein: 1-2g

Health Information:

• Low in Calories: This salad is relatively low in calories, making it a great option for those looking to manage their calorie intake.

• Low in Fat: It contains minimal fat, which is beneficial for heart health.

• Low in Sodium: The sodium content is relatively low, but you can further reduce it by adjusting the amount of salt in the dressing.

• Good Source of Fiber: The cucumbers and onions provide some dietary fiber, which is important for digestive health.

• Vitamins and Minerals: Cucumbers are a good source of vitamins like vitamin K and vitamin C, while onions provide small amounts of essential nutrients like vitamin B6 and folate.

• Hydration: Cucumbers have a high water content, which can help keep you hydrated, especially on hot summer days.

• Low in Protein: This salad is not a significant source of protein, so consider serving it alongside protein-rich dishes if you’re looking to meet your protein needs.

• Note on Sugar: The sugar content primarily comes from the added sugar in the dressing. You can adjust the amount of sugar to suit your taste and dietary preferences.

Keep in mind that the exact nutritional values may vary depending on the specific ingredients and portion sizes you use. This salad is generally a healthy and refreshing choice, especially when enjoyed in moderation as part of a balanced diet.