Low Iodine Cucumber Mint Sauce
Cool, herby, and bright with citrus, this blended sauce is the kind of condiment that makes everything it touches taste more alive. English cucumber forms the fresh base, while packed mint leaves and a hit of lemon juice and zest give it that clean, vibrant punch you want in a drizzle or dip. A quick salting and draining step pulls out excess moisture from the cucumber first, so the final texture stays thick and scoopable rather than watery. The small amount of garlic and a drizzle of extra virgin olive oil round everything out without overwhelming the delicate herbal notes. Managing iodine intake often means scrutinizing packaged sauces and condiments for hidden additives, but this one is built entirely from whole, fresh ingredients you can trust. A handful of parsley can go in if you want an extra layer of green flavor, or skip it — the sauce holds up beautifully either way. Make it ahead and keep it chilled for up to two days, and you'll have a versatile, feel-good sauce ready to go whenever you need it.
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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
Chef's tipSwap 1:1 for fine sea salt; adjust 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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