Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Romaine leaves, washed and torn | 300 g | Bitter, Astringent · Cooling |
 Cucumber, cut into thin half-moons | 320 g | Sweet, Astringent · Cooling |
 Fresh dill, leaves finely chopped | 22 g | Pungent, Bitter · Heating |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, measured for dressing | 18 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 18 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Romaine Cucumber Dill Salad, measure 18 g (about 1 tablespoon) of oil and 18 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Tear the romaine into broad pieces and add the cucumber. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Distribute chopped dill and crushed fennel over the leaves. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Toss once with oil, lemon, and salt and carry the bowl straight to the table. Fold for 20–30 seconds with the heat off, lifting from the bottom until the dressing is even and no liquid pools in the bowl.
- Let Summer Romaine Cucumber Dill Salad stand at room temperature for 7 minutes, toss once more, and serve at midday before the raw vegetables release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Romaine Cucumber Dill Salad 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 Romaine Cucumber Dill Salad
| Nutrient | Per 100g | Per Serving (1 serving (171g)) |
|---|---|---|
| Energy (Calories) | 42 kcal | 72 kcal |
| Protein | 1.1 g | 1.8 g |
| Total Carbohydrates | 3.9 g | 6.7 g |
| Dietary Fiber | 1.5 g | 2.6 g |
| Total Sugars | 1.4 g | 2.3 g |
| Total Fat | 2.9 g | 5.0 g |
| Calcium | 36.4 mg | 62.3 mg |
| Iron | 0.91 mg | 1.55 mg |
| Magnesium | 16.4 mg | 28.1 mg |
| Phosphorus | 29.7 mg | 50.9 mg |
| Potassium | 214 mg | 367 mg |
| Sodium | 177 mg | 303 mg |
| Zinc | 0.25 mg | 0.42 mg |
| Copper | 0.05 mg | 0.09 mg |
| Manganese | 0.18 mg | 0.32 mg |
| Selenium | 0.3 µg | 0.6 µg |
| Vitamin C | 7.3 mg | 12.5 mg |
| Vitamin A (RAE) | 205.7 µg | 352.3 µg |
| Vitamin E | 0.69 mg | 1.19 mg |
| Vitamin K | 54.1 µg | 92.7 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.27 mg | 0.46 mg |
| Vitamin B6 | 0.06 mg | 0.11 mg |
| Folate (DFE) | 67.9 µg | 116.3 µg |
| Choline | 7.3 mg | 12.5 mg |
