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Mizeria (Polish Cucumber Salad with Sour Cream)

Name: Mizeria (Polish Cucumber Salad with Sour Cream)
Total time: 15 min
Cuisine: Eastern European
Ingredients: 1 English cucumber (or 6–8 small pickling cucumbers), peeled and thinly sliced; 1/4 tsp salt; 2/3 cup (150 ml) sour cream; 1 tbsp chopped fresh dill; a squeeze of lemon juice (about 2 tsp); about 1/2 tsp sugar; a pinch of black pepper

Mizeria (Polish Cucumber Salad with Sour Cream) — from Polish Your Kitchen's cooking video

Watch how it’s made · 6:12

Video by Polish Your Kitchen on YouTube · Open on YouTube

15 minServes 3117 kcal a serve

Keto (6.8 g net carbs a serve)
Vegetarian
Gluten-free ingredients
Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Crisp cucumber in full-fat sour cream: about 7 g net carbs and around 120 kcal a serve, with most of the energy from fat. A cool, light side for grilled meat or fish.

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Ingredients 7

1 English cucumber (or 6–8 small pickling cucumbers), peeled and thinly sliced
1/4 tsp salt
2/3 cup (150 ml) sour cream
1 tbsp chopped fresh dill
a squeeze of lemon juice (about 2 tsp)
about 1/2 tsp sugar
a pinch of black pepper

Method

Tap a time to watch that step in the video.

Peel the cucumbers and slice them thinly by hand or on a mandoline. 1:32
Sprinkle with the salt, mix and leave about 10 minutes, then pour off the liquid that collects (this keeps the salad from turning watery if it sits in the fridge). 3:05
Stir in the sour cream, dill, a squeeze of lemon, the sugar and a pinch of pepper. 3:50
Taste, adjust the seasoning and serve right away or chill until needed; it should stay crunchy. 5:24

Tip. Serves 2–3 as a side. Plain or Greek yoghurt can replace the sour cream (it lowers the fat, so it is no longer keto), and vinegar can replace the lemon. Leave out the pepper for children.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 3

Energy117 kcal490 kJ

Protein2 g4% of a day

Fibre0.6 g2% of a day

Carbohydrate7.5 g6.8 g net · 4.4 g sugars3% of a day

Fat9.5 g5 g saturated12% of a day

Sodium210 mg9% of a day

Where the energy comes from one serve

Net carbs 23%
Protein 7%
Fat 70%

Fits keto: 6.8 g net carbs a serve, with 70% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K Source17%

20 µg a serve, mostly from english cucumber (95%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin A Source10%

90 µg a serve, mostly from sour cream (88%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

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Vitamin C7%

6.1 mg a serve, mostly from english cucumber (53%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B126%

0.1 µg a serve, mostly from sour cream (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Potassium5%

250 mg a serve, mostly from english cucumber (70%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium5%

71 mg a serve, mostly from sour cream (69%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Magnesium5%

21 mg a serve, mostly from english cucumber (72%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc4%

0.4 mg a serve, mostly from english cucumber (59%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Folate4%

16 µg a serve, mostly from english cucumber (51%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B64%

0.1 mg a serve, mostly from english cucumber (77%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Selenium4%

2.3 µg a serve, mostly from sour cream (85%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Iron3%

0.5 mg a serve, mostly from english cucumber (70%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-33%

0 g a serve, mostly from sour cream (99%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin E2%

0.3 mg a serve, mostly from sour cream (79%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin D1%

0.1 µg a serve, mostly from sour cream (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Polish Your Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.