Cucumber

Cucumber

By: Amelia Attwood, RD, LD

Are you looking for what to pair with your next platter of dip? Cucumbers make the perfect chip. There are several common varieties sold in the United States: English, Persian, Armenian, and Lemon. English and Persian cucumbers both look dark green but Persian cucumbers are firmer in texture, while English cucumbers tend to be softer. This makes English cucumbers excellent for juicing. Armenian cucumbers look light-green to yellowish-green and have a soft texture with thin skin requiring no peeling. If your stomach is sensitive to fiber, try the Armenian variety of cucumber. Lemon cucumbers look round and yellow, about the size of a baseball, with a mildly sweet flavor that makes them a great hydrating snack for outdoor activities. Try out growing your own lemon cucumbers this season

Cucumbers are fibrous and hydration-rich vegetables that pair well with most other raw vegetables due to their mild taste.  Cucumbers are rich in calcium, phosphorus, potassium, magnesium, biotin, and vitamin K.  ​​Dietary intake of potassium is essential for healthy muscles, including our hearts.  Dietary fiber helps maintain regular bathroom habits and increases feelings of fullness after a meal or snack. Eating cucumbers in their raw form means no vitamin or mineral loss as occurs as of result of cooking them.

The producers of the tomatoes featured at school this month are Lopata Gardens in Winthrop Iowa. This has been a family-owned and operated farm for over 50 years. Al Lopata has worked on the family farm since he was a young boy and now operates the farm on over 400 acres of land.

Cucumbers with dip, in salad, and as a garnish make an excellent example of the many possibilities to eat raw vegetables. Strained cucumber juice is a great source of hydration, try out the recipe below to learn more. Cucumbers can be pickled for grill out days. Pickle juice can be a great electrolyte replacement on hot weather and high activity days. 

At school this month, students will taste test cucumbers in a Cucumber Radish Salad. This recipe will be adapted to replace mayo with Greek yogurt. Any recipe that calls for sour cream or mayo can commonly be substituted with Greek yogurt. Greek yogurt, compared to the original ingredients, is higher in protein and lower in saturated fat. If you need more simple produce recipes, check out our Simply Seasonal database of five ingredients or less and five steps or less recipes.

Cucumber Aqua Fresca

Prep Time: 30 minutes

Servings: 4 servings

Ingredients:

● 4 cucumbers

● 4 cups water

● ½ cup of sugar

● 2 limes, juiced

 Equipment:

●  Blender

●  Strainer

●  Big bowl

●  Cutting board

●  Chef’s knife

Directions:

1) Blend water and cucumbers on high power. Place mixture in a fine mesh strainer for cucumber juice to sit into a large bowl.

2) Rinse out the blender. Combine cucumber juice, sugar, and lime juice.

3) Blend briefly. Place the blender into the fridge to chill the final product for a minimum of 20 minutes. 

 This institution is an Equal Opportunity Provider.