Recipe Book: Lydia Falgate's Asian Cucumber and Avocado Tartare

Here is my adaptation of one of the most popular yet most simple dishes from my raw chef training at Plant Lab Culinary in L.A. I often use cucumbers in my recipes as they have so many wonderful health benefits. In fact new research has suggested that consuming more cucumbers may help problems related to high blood sugar. 

Cucumbers are also very low in calories and carbohydrates but contain flavonoids and triterpenes. These compounds may significantly lessen the overproduction of reactive oxygen species (ROS) and reactive carbonyl species (RCS). Over production of ROS and RCS can be caused by chronically high blood sugar levels which may lead to cell structures and body components becoming damaged. 

In addition their high water content also makes them a great addition to your diet for the summer months to help combat dehydration.

Lydia Falgate @anutritionistskitchen


  • 1/2 tablespoon rice wine vinegar
  • 1 teaspoon sesame oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon yacon syrup
  • 1 cup cucumber cut into small dice
  • 1/2 tablespoon finely chopped fresh herbs of choice (suggested - mint, basil, corriander)
  • 1/2 tablespoon finely chopped spring onions (green tops only)
  • 1/2 an avocado cut into small dice


First make the dressing by whisking rice wine vinegar, sesame oil, yacon syrup and salt. Let the cucumber dice marinate in this dressing for a couple of minutes. Next, mix in your herbs of choice. Lastly gently combine the avocado dice without mashing it. The tartare can be served in a ring mould or simply eaten in a bowl. Garnish with salt and pepper to taste.

Chloe Cunningham