August 2020 Super Food- Cucumber

For the month of August, let us learn about the benefits of Cucumbers:

  • Cucumbers are a great summer vegetable that technically belong to the same fruit family as watermelons and pumpkins. There are two main types of cucumbers, slicing and pickling. A slicing cucumber can be eaten raw and are larger than the pickling cucumbers, which may be bumpy and spiny.
  • Cucumbers are about 95% water and contain small amount of vitamin K and Vitamin A. They are a very low calorie vegetable. They do contain several phytonutrients call lignans. Lignans may help prevent osteoporosis and heart disease. Cucumber also have benefits outside your body such as putting them on your skin to help ease sunburn pain or swelling.
  • Nutritionally 1 cup of cucumbers provides 16 calories, 4 grams of carbohydrate, 1 gram protein, 0.5 grams of fiber, 0 grams fat, 153 mg potassium and 18 mg of calcium.

Recipes

Peach Cucumber Salsa

Nutritional information: Makes 4 servings. Calories 54, Fat 2 grams, Sodium 293 mg, Fiber 2 grams, Protein 1 gram

IngredientsCucumber Peach Salsa

  • 2 cup cucumbers, diced finely in small squares
  • 2 cups peaches diced finely in small squares
  • 1 cup onion diced in small squares
  • 2 Tbsp. jalapeno, seeds removed, diced finely
  • 2 Tbsp. fresh cilantro chopped
  • ½ Tbsp. olive oil
  • ½ tsp. pepper
  • 1 tsp. sea salt
  • 2 Tbsp. lime juice, or the juice of 2 limes

Directions

  1. Finely chop cucumber, onion, peaches and jalapeno
  2. In large bowl, mix all ingredients until thoroughly combined
  3. Enjoy with low sodium chips, or sever over grilled chicken or fish for a fun summer recipe

Cucumber Tomato Salad

Nutritional Information: Serves 2-4. Calories 41, Fat 0 grams, Sodium 150 mg, Fiber 2 grames, Protein 2 grams

IngredientsCucumber Tomato Salad Recipe

  • 1 large cucumber, cubed
  • 1-2 medium tomatoes, cubed
  • ½ small onion chopped
  • Fresh basil chopped
  • ½ tsp. salt
  • ½ tsp. black pepper

Directions

  1. Add cucumber, tomato and onion to a bowl with a cover
  2. Add salt and pepper
  3. Add Basil to taste
  4. Refrigerate for at least 1 hour