Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Cucumber Rolls with “Goat’s Cheese” and Mint Sauce

These Cucumber Rolls with “Goat’s Cheese” and Mint Sauce hold together surprisingly well. They are ideal as an appetizer or finger food.


68% 56/09/34 
Ω-6 (LA, 2g) : Ω-3 (ALA, 0.1g) = !:0

Ingredients (for servings, )


  • blender or hand-held blender / immersion blender
  • mandoline
  • vegetable peeler
  • refrigerator
  • citrus juicer (lemon squeezer)
  • makisu (bamboo mat)

Type of preparation

  • food preparation without heating
  • blend
  • squeeze
  • cool
  • peel


  1. For the cucumber wraps
    Peel vertical strips from the cucumber so as to create an alternating white-green pattern. Using a mandolin, cut the cucumber lengthwise into very thin slices.

    Both the strips and discs will be used later in the step for rolling up the wraps.

  2. For the goat’s “cheese”
    Blend all of the ingredients except the chives in a high-speed blender until creamy. If you don’t add probiotic powder, you can use the cheese immediately after mixing.

    If you use probiotic powder, the goat's “cheese” should be transferred to a bowl lined with cheesecloth and allowed to drain 8–10 hours. It is not absolutely necessary, but it does give the “cheese” an especially savory flavor.

  3. For the mint sauce 
    Blend all of the ingredients for the mint sauce in a high-speed blender until creamy.

  4. Rolling up
    Line a bamboo mat with a sheet of plastic wrap so that nothing will stick to the mat and it stays clean. Lay long strips of cucumber on the mat and make sure that the slices overlap slightly so that the roll holds together well.

  5. Spread a little goat's “cheese” on the lower third of the sheet (horizontal to the cucumber slices). Carefully roll the slices up. Wrap the cucumber rolls in the plastic wrap and let them cool in the refrigerator for several minutes before slicing.

  6. Shortly before serving, cut the rolls into 1.5 cm slices and arrange on a plate. Garnish with some chives (chopped or as long stalks) and serve with mint sauce for dipping.

Nutritional Information per person Convert per 100g
2000 kcal
Energy403 kcal20.1%
Fat/Lipids26 g36.7%
Saturated Fats4.3 g21.3%
Carbohydrates (inc.dietary fiber)42 g15.5%
Sugars28 g31.3%
Fiber3.7 g14.9%
Protein/Albumin7.0 g14.0%
Cooking Salt (Na:422.8 mg)1'074 mg44.8%
A serving is 241g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
MinCopper, Cu 0.71 mg71.0%
MinManganese, Mn 1.4 mg69.0%
VitThiamine (vitamin B1) 0.62 mg56.0%
VitVitamin K 41 µg55.0%
Sodium, Na 423 mg53.0%
ProtTryptophan (Trp, W) 0.09 g35.0%
ElemMagnesium, Mg 114 mg30.0%
ElemPhosphorus, P 207 mg30.0%
ProtThreonine (Thr, T) 0.26 g28.0%
ProtPhenylalanine (Phe, F) 0.38 g25.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 2.0 g20.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.08 g4.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.09 g35.0%
Threonine (Thr, T) 0.26 g28.0%
Phenylalanine (Phe, F) 0.38 g25.0%
Isoleucine (Ile, I) 0.27 g22.0%
Valine (Val, V) 0.35 g22.0%
Leucine (Leu, L) 0.50 g21.0%
Lysine (Lys, K) 0.26 g14.0%
Methionine (Met, M) 0.09 g10.0%

Essential macroelements (macronutrients) per person 2000 kcal
Sodium, Na 423 mg53.0%
Magnesium, Mg 114 mg30.0%
Phosphorus, P 207 mg30.0%
Potassium, K 469 mg23.0%
Calcium, Ca 59 mg7.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.71 mg71.0%
Manganese, Mn 1.4 mg69.0%
Iron, Fe 3.1 mg22.0%
Zinc, Zn 1.9 mg19.0%
Selenium, Se 6.1 µg11.0%
Iod, I (Jod, J) 1.1 µg1.0%
Fluorine, F 2.0 µg< 0.1%
Notes about recipe

These Cucumber Rolls with “Goat’s Cheese” and Mint Sauce hold together surprisingly well. They are ideal as an appetizer or finger food for guests.

Cashews and raw food: Cashews are not edible eaten raw because they contain the toxic oil cardol. The cashews sold commercially are either pretreated with water vapor or roasted to deactivate the cardol. They are therefore not technically raw.

Quantity: With the ingredients listed for 6 servings, you can prepare 12 Cucumber Rolls with “Goat’s Cheese” and Mint Sauce.


Alternative to a makisu: A bamboo roll mat is called for in the original recipe. If you don’t have one at home, you can try using just plastic wrap or a placemat — but this requires a little skill to do the Cucumber Rolls with “Goat’s Cheese” and Mint Sauce.

Alternate preparation

Savory “cheese”: To obtain a more savory “cheese,” you can optionally add a teaspoon of probiotic powder (see recipe). This, however, requires a waiting time of 8–10 hours for the Cucumber Rolls with “Goat’s Cheese” and Mint Sauce.