Anti Inflammatory Cucumber Mint Sauce
Cool, herby, and bright with citrus, this blended sauce is the kind of condiment that makes everything it touches taste fresher. English cucumber forms the watery, crisp base, while packed fresh mint and a hit of lemon juice and zest give it that clean, vibrant lift you want in a sauce that doubles as a dip or drizzle. Letting the cucumber drain before blending is a small but smart step — it keeps the texture pleasantly chunky rather than watery, so the sauce actually clings to whatever you're serving it with. Extra virgin olive oil ties it all together with a silky finish and brings its own well-known benefits to the table. Every single ingredient here — cucumber, mint, parsley, garlic, lemon, olive oil — is the kind of whole, minimally processed food that fits naturally into an eating pattern focused on reducing inflammation. There's no dairy, no refined anything, and no long list of additives to second-guess. Make it fresh for the best flavor, or stash it in the fridge for up to two days and let it do the heavy lifting all week long.
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Learn more →Ingredients
4 servings
- 1 medium english cucumber, peeled, seeded, and roughly chopped
- ½ cup fresh mint leaves, packed
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- 2 tbsp extra virgin olive oil
- 1 small clove garlic, minced
- ¼ tsp sea salt, or to taste
- ⅛ tsp ground black pepper
- 2 tbsp fresh parsley leaves, roughly chopped (optional)
Instructions
- 1
Place the chopped cucumber in a fine mesh strainer set over a bowl. Sprinkle with a pinch of the sea salt and let it drain for 15 minutes, until the cucumber has released most of its excess water.
- 2
Transfer the drained cucumber to a blender or food processor. Add the mint leaves, parsley (if using), garlic, lemon juice, and lemon zest.
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