Prep Time: 10 minutes
Serving Size: 1 plate (about 6 rolls)
Calories: ~180
Ingredients:
• 1 medium cucumber, thinly sliced lengthwise (use a mandoline or vegetable peeler)
• 1 small ripe avocado, mashed or sliced
• 1 tsp sesame seeds (toasted, optional)
• 1 tsp low-sodium tamari or coconut aminos
• Optional: splash of lemon juice, pinch of sea salt
Directions:
• Lay cucumber slices flat on a clean surface or plate.
• Add a small amount of mashed avocado at one end of each slice.
• Roll up tightly and place seam-side down.
• Drizzle lightly with tamari or coconut aminos.
• Sprinkle with sesame seeds and serve immediately.
Symptom Support:
• Hot flashes and inflammation – Healthy fats in avocado help stabilize hormone fluctuations
• Bloating and water retention – Cucumber offers hydration and natural diuretic properties
• Mood swings and fatigue – Magnesium and potassium support steady energy and calm mood
Functional Benefits:
• Cooling and hydrating
• Rich in healthy fats, fiber, and minerals
• Plant-based and anti-inflammatory
• Balances blood sugar and supports hormone health
• Gut-friendly and digestion supportive
Ingredient Swaps:
• Use hummus or mashed edamame instead of avocado
• Replace sesame seeds with hemp or chia seeds
• Try coconut aminos in place of tamari for a soy-free option
