Cool as a Cucumber

Seasonal Food of the Week: Cucumbers

The Basics
Cucumbers are at the peek of their season this week. They can be eaten fresh or pickled for enjoyment throughout the year. You may not know they belong to the squash family which also includes the watermelon, zucchini, and pumpkin. Their high water content makes them uniquely refreshing and cooling and a wonderful addition to a healthy diet during these hot summer months.



Nutritional Value
You may be surprised that cucumbers have so much nutritional value. Raw cucumbers are a very good source of vitamin C, vitamin A, potassium, magnesium, manganese, folate, tryptophan, and of course dietary fiber.

You can find a complete nutrition breakdown on cucumbers at nutritiondata.com.

Seasonal Health Benefits
Like most vegetables peaking in during the months of July and August, cucumbers are high in water content for obvious providential reasons. It's hot and you need to replenish the water you're losing through perspiration. The vitamin and mineral profile also lends itself to helping your skin maintain a healthy state in the summer sun. Remember, most of these vitamins and minerals are in the skin of the cucumber. So, if you want those nutrients in your body, avoid peeling, and look for organic cukes, as their skins contain no pesticides, fungicides, and other chemicals. Foods rich in potassium, magnesium, and fiber such as cucumbers are also good choices to keep blood pressure normal, and they're a great choice for healthy weight control - one cup contains only 14 calories!



Recipe
5-Minute Cold Cucumber Salad


· 1 large cucumber
· 1 medium tomato
· 1 small red sweet onion



Mediterranean Dressing
· 2 TBS extra virgin olive oil
· 2 tsp lemon juice
· 2 tsp wine vinegar
· 1 medium clove garlic (minced)
· Sea salt and pepper to taste
· Optional 2 TBS fresh or 1 tsp dried dill



Mix dressing ingredients in a large bowl. Dice vegetables, add to dressing, and mix. Eat and enjoy or chill for later. A great summertime treat created with fresh ingredients from the garden or your local farmers market.