A Minimalist Sesame Cucumber & Avocado Salad | Mental Health Recipes

Some days, you just don’t have it in you.

You know you should eat something. Something that isn’t cereal straight from the box or whatever’s left in that takeout container from three days ago. But the thought of actually cooking? Standing over a stove, dirtying a million dishes, following some elaborate recipe? Hard pass.

This is exactly why minimalist meals exist—and why this Sesame Cucumber and Avocado Salad might just become your new best friend. (Bonus points if you add some chicken or protein to this meal!).

But here’s all you need: Just 10 minutes! No cooking, no fancy equipment, no culinary degree required. Just some slicing, a quick whisk, and suddenly you’ve got a fresh, satisfying bowl of something that actually makes you feel good. 

Sometimes, the most nourishing thing you can do is keep things simple, which is exactly what this recipe does well. So, let’s whip this one up!

The Sesame Cucumber Avocado Salad You Didn’t Know You Needed

Complicated recipes are the last thing you need when you’re feeling stretched thin.

So, here’s to simplicity! This salad is easy and delivers a dose of healthy fats. Plus, if you’ve got leftover chicken or salmon (or whatever protein floats your boat), you now have a full meal!

So, let’s get chopping; this one takes only 10 minutes to make and packs tons of flavor.

How This Avocado Cucumber Salad Supports Your Mental Well-Being

You might think of this salad as just a quick, no-fuss meal—and it absolutely is that. But here’s the thing: every ingredient in this bowl is quietly working behind the scenes to support your brain, your mood, and your overall sense of calm. 

So, let’s break down why this simple combination is actually super beneficial for your mental health!

Avocado

There’s a reason avocados have earned their superfood status—and it goes way beyond Instagram-worthy toast.

Avocados are loaded with healthy fats, specifically monounsaturated and polyunsaturated fats, which are essential for brain health. These fats help keep your brain cell membranes flexible and support smooth communication between neurons. In turn, this can translate into better memory, sharper focus, and clearer thinking.

But it doesn’t stop there. 

Avocados contain tryptophan, an amino acid that's a precursor to serotonin. They’re also rich in B vitamins like folate and B6, which play important roles in neurotransmitter production and keeping your nervous system running smoothly.

Research has even shown that older adults who regularly consume avocados perform better on cognitive tests, including working memory and problem-solving. Not bad for a creamy green fruit, right?

Plus, avocados are packed with magnesium, a mineral that helps regulate stress responses and has been linked to reducing symptoms of anxiety and depression. When life feels overwhelming, your brain could probably use a little magnesium boost.

Cucumber

Okay, so cucumbers might not be the flashiest vegetable in the produce aisle. But don’t underestimate them.

Your brain is about 75% water. When you’re even mildly dehydrated, your cognitive function takes a hit—think brain fog, difficulty concentrating, fatigue, and even mood dips. 

But cucumbers are over 95% water, making them one of the most hydrating foods you can eat.

And staying properly hydrated helps your brain receive the nutrients it needs, supports the production of mood-regulating neurotransmitters, such as serotonin and dopamine, and keeps cortisol levels (that pesky stress hormone) from spiking. 

Cucumbers also bring more to the table than just water. They contain an anti-inflammatory flavonoid called fisetin, which has been shown to protect nerve cells and may help improve memory—especially as we age. They’re also a source of B vitamins, including B1 and B5, which help your body manage stress more effectively.

Related Article: A Probiotic Yogurt Cucumber Salad to Answer Your Gut & Mood Woes? | Mental Health Recipes

Sesame Seeds

These tiny seeds pack a serious nutritional punch—especially when it comes to your brain.

Sesame seeds are rich in tyrosine, an amino acid your body uses to produce dopamine. Dopamine is the neurotransmitter responsible for motivation, focus, and that sense of reward you get when you accomplish something.

But low dopamine levels can leave you feeling sluggish, unmotivated, and mentally foggy. But sesame seeds may help a bit here due to their tyrosine content!

These seeds are also loaded with magnesium, which (as we mentioned) plays an important role in regulating neurotransmitter activity and calming the nervous system. Magnesium deficiency has actually been linked to increased anxiety and depression, so getting enough of it matters more than you might think!

Sesame seeds further contain powerful antioxidants called sesamin and sesamol, which help protect brain cells from oxidative stress—the kind of cellular damage that can contribute to cognitive decline over time. These antioxidants also have anti-inflammatory properties, which support overall brain health.

Scallions

Scallions are rich in vitamin K—in fact, they’re one of the best vegetable sources of it.

Vitamin K has been studied for its role in brain health, with research suggesting it may help limit neuronal damage and could protect against neurodegenerative conditions such as Alzheimer's disease.

They also contain flavonoids and sulfur compounds with anti-inflammatory properties. So, why does that matter for your brain?

Well, chronic inflammation has been linked to depression, anxiety, and cognitive decline. And the compounds in scallions help suppress inflammatory responses in the body—including in the brain—which supports clearer thinking and a more stable mood.

Scallions are also a good source of vitamin C and folate, both of which contribute to a healthy nervous system and proper neurotransmitter function. And like the other ingredients in this salad, they contain antioxidants that help protect your cells from damage.