Reviewing trends & the importance of adding protein to create a satisfying snack or lunch

Blog sponsored by The Canadian Sugar Institute

Written by RD, Elis Halenko & nutrition intern, Gabby Romero

Quick Back To School Snacks/Lunches

When I think back on some of my favorite memories of the back-to-school season, my after-school snack time was the highlight of my day. I would sit at the kitchen table with my older sister as we talked (and complained) about what we did that day while sharing a few snacks before dinner. My mom would take us shopping the week before school began and we would each get to pick out some snack foods to have on hand throughout the week. Fast forward to now, and while my choices have changed slightly, one of my favorite times of day is still slowing down to enjoy an afternoon snack.

My snack choices must also be quick to put together because it seems that the older I get the less hours there are in a day. Whether you are a student, parent, or a working adult, everyone appreciates saving a few extra minutes on mundane tasks like cooking. Having a few go-to snack/lunch recipes on hand while transitioning from summer days to the “back to school” chaos can be a lifesaver. And I have just the recipe for you… such as my quick and balanced cucumber shake salad. This recipe has a dietitian twist to ensure it will keep you satisfied until your next meal.

Where this Trend Started

The cucumber shake salad trend started on recipe developer and content creator, Logan’s, TikTok account (@logagm) when he stated that “sometimes you just need to eat a whole cucumber”. He proceeded to create a video of him slicing an entire cucumber into a reusable container doused with sauces and seasonings (watch here). The original recipe included cucumbers, sugar, soy sauce, sesame oil, rice wine vinegar, salt, sesame seeds, and chili flakes. The video blew up, causing creators all over the world to start making their own cucumber salad recipe videos. Logan didn't stop there! He started creating different flavor combinations like everything but the bagel cucumbers, peanut butter and jelly cucumbers (yes you read that right) and egg salad cucumbers just to name a few.

This cucumber salad recipe concept is not an original idea created by Logan himself. Cucumber salad has been enjoyed by many cultures for centuries. Thai cucumber salads have been enjoyed for years as a fresh element to their meals and are thought to have been heavily influenced by Chinese cuisine (Food And Wine, 2023). Scandinavian cucumber salad includes vinegar, sour cream, and dill. Greek salad contains cucumbers accompanied by delicious tomatoes and chunks of fresh feta cheese. As we can see, different variations of cucumber salads have been around for centuries. Social media has allowed traditional recipes to be shown to the masses, exposing more and more people to unique dishes.

If you have been following around for some time, you know that we have started a new series of blogs and videos. I have partnered with The Canadian Sugar Institute to review 6 unique viral recipes over the next 6 months for our Food Critic Series. Check out my previous post reviewing the viral Toasted Milk Tea.

Today, as mentioned, we will recreate the viral cucumber shake salad. I will walk you through the steps I took to recreate this recipe followed by my Dietitian review of the recipe from 3 important standpoints: ease, accessibility and taste!

Adding My Dietitian Twist

While this recipe is 10/10 on its own, I wanted to find a way to turn this snack into something a little more satisfying and filling for an afternoon snack or even an on-the-go Back to School, Back to Busy, or Back to Work lunch. Since Logan actually made this recipe in one container, using no dishes or extra bowl, this is the quickest option for a work or school lunch. You can add all of your ingredients into one container, pop the lid on, and shake it up before eating! I was looking to add some more protein and carbs to this meal to bulk it up and I thought of a few options. The addition of hard-boiled eggs, crispy ginger steaks, pre-cooked sweet potatoes, cooked rice noodles, or even leftover rice or quinoa would be a great addition to this dish. I opted for cooked rice noodles as I think it compliments this dish the best. The good news is that the crispy ginger steak can be made at the beginning of the week and last a few days in the fridge, to save time preparing your lunch for the week ahead. The same can be done for the rice noodles so they are chilled at the time of preparation. When you are ready to assemble, heat your ginger steak, and add them into the container with the cucumber, sauces, sugar, green onion, and cooked rice noodles. Put the lid on the container and shake it until everything is well combined. Serve immediately or store in the fridge for lunch or a quick and satisfying after school snack or back to school lunch!

Here is my modified version of Logan’s cucumber shake salad:

Cucumber Shake Salad : The Recipe Review

Original cucumber salad recipe pulled from Logan’s page (link to video) is as follows:

Yield: 2 cups

Prep time: 10 minutes

Cook time: 0 minutes

Total time: 10 minutes

Ingredients:

Cucumber Salad

1 whole cucumber, sliced thin

1.5 Tbsp Soy Sauce

1 tsp Fish Sauce

1 Tbsp Granulated Sugar

1 tsp MSG

1 Tbsp Sesame Oil

1 garlic clove, grated

2 green onion stalks, sliced

1 tsp toasted sesame seeds (optional)

Chili Oil or Red Pepper Flakes to taste (optional)

Method:

Cucumber

Step 1
Slice an English cucumber into very thin slices. A mandolin will make this quicker and easier but a knife will work just as well. Put all of the cucumber slices into a medium-sized container with a lid.
Dressing
Step 2

Start adding in the sauces, granulated sugar, garlic clove, green onion, sesame seeds and Chili oil to taste.

Note: Sesame seeds and Chili Oil/Red Pepper flakes are completely optional. This recipe is delicious with or without them. If making this for kids, skip the spice.

To assemble
Place the lid on the cucumber container and shake vigorously until the dressing has covered all of the cucumbers. Take the lid off and enjoy!

Viral Cucumber Shake Salad Dietitian Review, Is it Worth it?

1) Ease of Preparation 5/5:

Honestly, I do not think this recipe could be much easier. I love that the whole dish is prepared and consumed in the same container, it makes for easy cleanup!

2) Accessibility and Affordability 5/5: Great news again, this recipe is very affordable and accessible. I found all of the ingredients at my local grocery store and feel confident you will be able to as well!

3) Taste and Nutrition 4/5:

As a snack, I would rate the original salad recipe 4/5 as I feel it would be best paired with a source of protein for better satisfaction and nutrition. With my addition of steak (or a hard boiled egg) for added protein and noodles as a carbohydrate, my new balanced snack or lunch recipe gets a 5/5 for me. It is fresh, savoury, flavorful, and keeps me full!

Watch this video (IG Link) for the full critique and our 5/5 recreated cucumber shake salad recipe here!

5/5 Viral Cucumber Shake Salad Recipe

made by a Dietitian

1 whole English cucumber

2 Tbsp Soy Sauce

1 Tbsp Sesame Oil

2 Tbsp Rice Vinegar

4 tsp fish sauce

1 Garlic Clove

2 Tbsp Granulated Sugar

Chili Oil to taste

3 stalks of Green Onion

Steak:

2 Tbsp Ginger, matchsticks

3 Tbsp of Sweet Chili Sauce

Pinch of salt & pepper

3/4 cup of Rice Noodles, cooked and chilled

A Note on Canadian Sugar Guidelines:

Dietary reference intakes were created by Canadian and US governments to provide nutrition guidance to healthy individuals to prevent disease and deficiencies. Sugar does not have a quantifiable number because it is recommended to limit added sugars where it is unnecessary like adding sweetener to a pre sweetened beverage.

Spacing your sugar consumption throughout the day can also improve the way your body manages sugar. Pairing a sugary food with another item that is high in protein will help fill you up and add nutrients to the dish. This leaves me satisfied because I am still allowing myself the foods I am craving while adding the nutrition element my body needs.

Overall recipe rating: WORTH IT with modifications!