Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Apple, cored and cut into thin slices | 340 g | Sweet, Astringent · Cooling |
 Cucumber, cut into thin half-moons | 280 g | Sweet, Astringent · Cooling |
 Fresh mint leaves, finely sliced | 20 g | Pungent, Sweet · Cooling |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Lemon juice, freshly squeezed | 12 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Rinse the apple, cucumber, and fresh mint leaves for 30 seconds, drain thoroughly, and dry the cut surfaces before assembling Summer Apple Cucumber Mint Plate; let all components reach room temperature for 10 minutes.
- Alternate apple and cucumber slices across a flat plate. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Scatter mint and crushed fennel between the overlapping edges. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Brush with a little lemon and serve the fruit plate alone. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Apple Cucumber Mint Plate stand at room temperature for 5 minutes, keep the composed sections distinct, and serve at midday before the cut surfaces release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Apple Cucumber Mint Plate is a cooling summer preparation with an explicit raw-food caution for vata Vata: bring the portion to room temperature, eat it at midday, and choose the gently warmed variant if digestion feels variable. Pitta: keep sour dressing modest and favor mint, fennel, or cilantro. Kapha: use little oil and make greens or crisp vegetables the largest portion.
USDA Nutrition Facts for Summer Apple Cucumber Mint Plate
| Nutrient | Per 100g | Per Serving (1 serving (164g)) |
|---|---|---|
| Energy (Calories) | 41 kcal | 67 kcal |
| Protein | 0.7 g | 1.1 g |
| Total Carbohydrates | 9.5 g | 15.6 g |
| Dietary Fiber | 2.0 g | 3.3 g |
| Total Sugars | 5.9 g | 9.8 g |
| Total Fat | 0.2 g | 0.4 g |
| Calcium | 25.1 mg | 41.4 mg |
| Iron | 0.47 mg | 0.77 mg |
| Magnesium | 13.0 mg | 21.4 mg |
| Phosphorus | 20.8 mg | 34.3 mg |
| Potassium | 144 mg | 237 mg |
| Sodium | 180 mg | 296 mg |
| Zinc | 0.16 mg | 0.27 mg |
| Copper | 0.05 mg | 0.08 mg |
| Manganese | 0.13 mg | 0.21 mg |
| Selenium | 0.1 µg | 0.2 µg |
| Vitamin C | 3.2 mg | 5.3 mg |
| Vitamin A (RAE) | 10.2 µg | 16.8 µg |
| Vitamin E | 0.14 mg | 0.23 mg |
| Vitamin K | 7.9 µg | 13.0 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.06 mg |
| Niacin (Vitamin B3) | 0.18 mg | 0.30 mg |
| Vitamin B6 | 0.05 mg | 0.08 mg |
| Folate (DFE) | 6.6 µg | 10.9 µg |
| Choline | 5.3 mg | 8.7 mg |
