Spring is almost here: which means more sunshine, longer days, and fresh, crunchy, delicious salads.

This salad bowl is quick, hydrating and genuinely satisfying.

Crunchy cucumber and crisp bean sprouts bring cool, refreshing bite; thinly sliced red onion adds a peppery, slightly sweet lift (with natural quercetin); fresh basil’s aromatic oils make everything taste brighter; and creamy bocconcini balances the crunch with silky richness. A lemon and extra virgin olive oil dressing ties it all together.

It’s packed with plants to support gut, hormones and brain, and the fibre + protein + healthy fats combo can help support healthy insulin sensitivity and steadier energy.

Health benefits 

• Hydration + fibre (cucumber & bean sprouts): high water content plus fibre for volume and satisfaction which helps you feel comfortably full and supports steady energy.

• Red onion: naturally contains quercetin, a flavonol that supports your body’s antioxidant defences and healthy inflammatory balance.

• Fresh basil (aromatic oils): eugenol and linalool give that bright, fresh lift; culinary herbs add polyphenols and make simple bowls taste more satisfying.

• Bocconcini / fresh mozzarella: creamy protein + healthy fats to slow the meal down and keep you satisfied; delivers calcium and a lovely soft texture to balance the crunch.

• Extra virgin olive oil: rich in polyphenols (including oleocanthal); ties flavours together and helps absorb fat‑soluble plant compounds from the bowl.

• Lemon juice: bright acidity for flavour; a source of vitamin C which supports iron absorption from plant foods in a mixed meal.

• Blood sugar & insulin sensitivity: the combo of fibre + protein + healthy fats can help support more stable post‑meal blood sugars and healthy insulin sensitivity over time as part of an overall balanced diet and lifestyle.

• Gut & brain support: diverse plant compounds (polyphenols) plus fibre support overall digestive wellbeing and a brain‑happy way of eating that is nourishing, satisfying, and easy to repeat.

Crunchy & Hydrating Cucumber, Basil and Bean Sprout Salad Recipe

Serves: 1

Ingredients

• 2 cucumbers, chopped into small bite-size pieces

• 2 cups bean sprouts

• 1/2 cup fresh basil leaves, roughly chopped

• 1/4 red onion, thinly sliced (halve the slices)

• 125 g bocconcini (or fresh mozzarella), chopped into chunks

Dressing

• 1 tablespoon extra virgin olive oil

• 1–2 teaspoons fresh lemon juice (about half a lemon)

• Generous pinch salt and pepper, to taste

Method

1. Prepare the veg: chop the cucumbers, thinly slice  the red onion into small pieces, and roughly chop the basil. (You want you veg to be little bite size pieces, it makes eating a salad so much more enjoyable)

2. Add the bean sprouts, cucumber, onion and basil to a mixing bowl and toss to combine.

3. In a small bowl, whisk the olive oil, lemon juice, salt and pepper with a fork.

4. Add the bocconcini to the salad, drizzle over the dressing and toss until everything is coated.

5. Taste and adjust seasoning. Serve immediately.

Optional add-ins

• Extra protein: grilled chicken, tuna, salmon, or chickpeas

• Extra crunch: pepitas or roasted almonds

• Extra greens: baby spinach or rocket

Michaela Sparrow, Naturopath, Clinical Nutritionist & Anti-Ageing Practitioner

Michaela helps busy, burnt-out women improve metabolic health, gut function, hormones and long-term healthspan. As founder of The Longevity Remedy she blends evidence-based care with practical, sustainable strategies for long term results. She works 1:1 with clients globally and is featured in leading publications for her holistic approach to longevity and functional health.

🔹 Want to work with Michaela? Find out more about Michaela here or  Book a consultation or learn more about the 4-Week Kickstart Program