Serves: 4–6

Salad

  • 2 large cucumbers, thinly sliced
  • ½ medium red onion, thinly sliced
  • 1 red bell pepper, thinly sliced
  • ½ yellow bell pepper, optional
  • 2 tbsp fresh dill, chopped
  • 2 tbsp fresh parsley, chopped
  • 8–10 olives, sliced
  • 30–50 g feta cheese, crumbled — optional

Anti-Inflammatory Marinade

  • ½ cup apple cider vinegar or white vinegar
  • ¼ cup water
  • 2 tbsp extra-virgin olive oil
  • 1 small garlic clove, very finely sliced or minced
  • 1 tsp dried oregano
  • ½ tsp turmeric
  • ¼ tsp freshly ground black pepper
  • ½–1 tsp erythritol or monk-fruit sweetener — optional
  • ¾–1 tsp salt, to taste
  • ½ tsp mustard seeds — optional
  • ½ tsp red chili flakes — optional
  • 1 tsp freshly grated ginger — optional but excellent

🥗 Method

  1. Put the cucumber, red onion, bell pepper, olives, dill, and parsley in a large bowl.
  2. In a small saucepan, combine the vinegar, water, olive oil, garlic, oregano, turmeric, black pepper, sweetener, mustard seeds, chili flakes, and ginger.
  3. Warm gently until the sweetener and salt dissolve. Don’t boil.
  4. Pour the warm marinade over the vegetables.
  5. Toss well and refrigerate for at least 30 minutes, preferably 2–3 hours.
  6. Add feta just before serving.

⭐ For the best low-carb + anti-inflammatory version

I’d use cucumber + red bell pepper + ½ onion + olive oil + garlic + oregano + turmeric + ginger + dill + parsley + olives.

The combination gives you plenty of colorful vegetables and plant compounds while keeping the added sugar out.

Tip: If you’re trying to keep carbohydrates particularly low, skip the yellow pepper and keep the onion to ½ medium. The biggest carb-saving change is replacing sugar/honey with a small amount of monk fruit or erythritol.