Vegetable of the Month
CUCUMBER!
"Cool as a cucumber" isn't just a catchy phrase. The inner temperature
of a cucumber can be up to 20 degrees cooler than the outside air. No
wonder these are such a summertime favorite!
Cucumbers were believed to have originated in India and spread through
Greece and Italy. They made their way into North America agriculture by
the mid-16 century. Cool and moist due to their high water content. "Cukes"
belong to the same family as pumpkins, zucchini, watermelon and other
squashes.
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Cucumbers |
Serving
Size 99g or 1/3 medium cucumber
| Amounts
Per Serving |
% Daily
Value |
| Calories 15 |
|
| Calories
from Fat 0 |
0 |
| Total Fat 0g |
0% |
| Saturated
Fat 0g |
0% |
| Sodium 0mg |
0% |
| Cholesterol
0mg |
0% |
| Total
Carbohydrate 3g |
1% |
|
Dietary Fiber 0g |
0% |
|
Sugars 2g |
|
| Protein 1g |
|
| Vitamin A |
4% |
| Vitamin C |
8% |
| Calcium |
2% |
| Iron |
2% |
* Percent Daily Values are based on a
2,000 calorie diet.
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Varieties
There are several varieties of cucumber; the most popular are English,
Persian, and Pickling cucumbers. All these varieties are available year
round.
Persian cucumbers are also known as regular cucumbers with soft,
edible seeds. The skin is often waxed to seal in moisture.
English cucumbers are sometimes known as gourmet cucumbers, "burpless",
or seedless cucumbers. This variety has seeds that are very small but do
not need to be removed. Longer and thinner than regular cucumbers this
variety is usually shrink-wrapped to seal in moisture because they are not
waxed.
Selection
Its important to look for firm cucumbers with rich green color and no
soft spots. Cucumbers that bulge in the middle, usually most likely means
its filled with large watery seeds and tasteless flesh.
Storage
Whole cucumbers should be refrigerated in a crisper for up to a week.
Unwaxed cucumbers will easily lose moisture so keep them wrapped tightly
in plastic.
Uses & Preparation
- Wash; removing seeds and peeling depends on the variety and is
optional. To seed, slice in half lengthwise and scrape out with the tip of
a teaspoon.
- Add a decorative touch to your veggie platter. Run tines of a fork
down the entire length of the cucumber, penetrating the peel. Slice
crosswise.
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 Make
Cucumbers Part of Your 5 A Day Plan
- Add sliced cucumbers to tossed salads.
- Shred cucumbers and mix with dill and low fat or fat free sour
cream for a tasty dip or accompaniment to a salmon entree.
- Use cucumbers as an edible garnish to your main dishes.
- Serve cucumbers on your veggie platters at your next
gathering.
- Try cucumber gazpacho with diced cucumbers, bell peppers,
scallions, garlic, and tomato juice, stir, chill and serve!
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Recipes
 Cucumber and Tomato Topping
Serves 4
One and one half 5 A Day servings
Source: Produce for Better Health
Ingredients
2 medium, cucumbers, peeled, seeded and chopped
1 Tbsp white wine vinegar
1 Tbsp parsley, fresh, chopped
2 Tbsp basil, fresh, chopped or ½ tsp dried
1 ripe medium, tomato, chopped
1 clove Garlic, minced
2 Tbsp Olive oil
8 oz pasta, cooked and drained
In a mixing bowl, combine cucumbers, tomatoes, vinegar, parsley, basil
and oil. Toss gently till all ingredients are evenly blended. Add salt and
pepper to taste is optional. Ladle over hot pasta or toss with hot pasta
and serve immediately.
Nutritional analysis per serving: Calories 308, Fat 8g, Calories from
Fat 24%, Cholesterol 0mg, Fiber 3g, Sodium 7mg.
 Seedless Cucumbers, Yogurt, Mint and Garlic Salad
Serves 4-6
One 5 A Day serving
Source: Produce for Better Health
Ingredients
2 European cucumbers or 3 medium regular (Persian) cucumbers
1 garlic clove, mashed and minced
2-3 Tbsp mint, fresh, chopped or 1 Tbsp dried
½ tsp salt
1 pint non-fat yogurt
Peel and slice or dice cucumbers. Mash garlic with salt and add to
yogurt. Add cucumbers and fresh or dried mint to the yogurt and gently
stir until cucumbers are well dispersed throughout the salad.
Nutritional analysis per serving: Calories 101, Fat 0g, Calories from
Fat 4%, Cholesterol 1mg, Fiber 1g, Sodium 258mg.
Cucumber Pasta Salad
Serves 6
One 5 A Day serving
Source: Unknown
Ingredients
½ cup rotini or rotelle pasta
4 English cucumbers - peeled, quartered and chopped
4 stalks celery, chopped
1 large onion, chopped
1 cup low fat creamy salad dressing
1 cup buttermilk
2 tsps celery seed
Bring a large pot of lightly salted water to a boil. Add pasta and cook
for 8 to 10 minutes or until al dente; drain.
In large bowl, combine pasta, cucumber, celery and onion. In small bowl,
combine dressing, buttermilk and celery seed. Toss salad with dressing,
cool, and serve.
Nutritional analysis per serving: Calories 252, Fat 19.6g, Calories from
Fat 30%, Carbohydrates 17.5g, Protein 3.4g, Cholesterol 15mg,
Fiber 2.1g, Sodium 324mg.
 Tomato, Cucumber and Red Onion Salad with Mint
Serves 6
One and one half 5 A Day servings
Source: Unknown
Ingredients
2 large cucumbers - halved lengthwise, seeded and sliced
1/3 cup red wine vinegar
1 Tbsp white sugar
1 tsp salt
3 large tomatoes, seeded and coarsely chopped
2/3 cup coarsely chopped red onion
½ cup chopped fresh mint leaves
3 Tbsps olive oil
Salt and pepper to taste
In a large bowl, toss together the cucumbers, vinegar, sugar and salt.
Let stand at room temperature for an hour, stirring occasionally.
Add tomatoes, onion, mint and oil to cucumbers and toss to blend. Season
to taste with salt and pepper.
Nutritional analysis per serving: Calories 116, Fat 7.3g, Calories from
Fat 11%, Protein 2.2g, Carbohydrates 12.4g, Cholesterol 0mg, Fiber 2.1g, Sodium 399mg.
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