Category Archives: Cucumber

Great Greek Salad

1 cup diced tomatoes
1 medium cucumber, peeled and diced
2 large radishes, sliced
1 small onion, sliced
3 oz. feta cheese, crumbled
¼ cup sliced black olives
2 Tbsp. lemon juice
3 Tbsp. olive oil
½ tsp. dried oregano
2 cups chopped Romaine or leaf lettuce

In medium bowl, combine tomato, cucumber, radish, onion, feta cheese and olives. Pour olive oil, lemon juice and oregano over vegetable mixture and stir. Cover and refrigerate for at least 1 hour to allow flavors to blend. Top lettuce with dressing mixture.

Serves 8 (½ cup). Per serving: 100 calories, 8 g fat,
2 g protein, 5 g carbohydrate, 1 g fiber,
210 mg sodium

Mozzarella Sandwiches

8 slices sourdough bread, toasted
8 thin slices cucumber
¼ cup wasabi mayonnaise
4 thin slices sweet onion
4 oz. part skim mozzarella cheese, sliced 8 fresh basil leaves
2 medium tomatoes, sliced
Spread toast with mayonnaise. On four slices, layer the remaining ingredients; top with remaining slices.

Serves 4. Per serving: 560 calories, 18 g fat,
23 g protein, 77 g carbohydrate, 4 g fiber,
1080 mg sodium

Gazpacho Soup

1 lb. fresh tomatoes, chopped
¾ cup tomato juice
½ cup peeled and chopped cucumber
¼ cup chopped onion
2 Tbsp. chopped green pepper
½ tsp. garlic powder
1 Tbsp. white distilled vinegar
½ tsp. salt
¼ cup dry croutons
Dash hot pepper sauce
Pinch black pepper

 

In a blender container combine all ingredients; pulsate until desired consistency. Serve chilled.

Serves 4 (about 1 cup each).

Per serving: 50 calories, .5 g fat, 2 g protein,
11 g carbohydrate, 2.5 g fiber, 465 mg sodium

Refrigerator Pickles

adapted from Carol Heller’s recipe
Makes enough for 5 pint jars

 
8 medium cucumbers, sliced 1/4” thick
            (a mandolin or the slicer section on a cheese grater box work well)
2 cups sliced onions, I like the slices to be pretty big

Pack jars 1/3 full with cucumbers, then layer about 1/4 cup onions, repeat until jars are full. (layers: cukes, onions, cukes, onions, cukes)

Liquid Mixture
1 tsp celery seed
1/4 cup salt
1 tsp mustard seed
2 cups sugar
1 tsp turmeric powder
3 cups vinegar
Mix these all together until dissolved.

Pour liquid mixture into jars, covering the cucumbers. Keep in the refrigerator. Spices will settle to the bottom, so it is helpful to shake up the jars. Flavors won’t fully develop until about 48 hours after pickling. Pickles will keep for several months in the refrigerator.

Marinated Kale Salad

4-6 cups coarsely chopped kale
1 cup finely chopped red onion
1/2 red bell pepper
1/2-3/4 cup chopped carrot (2 small carrots)
1 cucumber (2 cups chopped halves)
1 avocado, chopped
1 & 1/4 cup chopped grape tomatoes (or other variety)
1/2 cup mixed raisins and Goji berries
1/3 cup chopped walnuts
Dressing: 1 cup lemon tahini dressing or sesame ginger (Annie’s brand is
a good choice)
Chop vegetables and mix in a large mixing bowl. Reserve walnuts for sprinkling on top. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry kale leaves. Mix the vegetables, kale leaves, and dressing in large bowl until thoroughly combined. Place in fridge to ‘marinate’ for 10-15 minutes. Serves 4. Keeps in fridge in a sealed container for 1 day.

500 Club Veggie Pockets

½ cup lettuce or spinach leaves
1 whole wheat pita pocket
¼ cup shredded carrots
4 oz. cooked chicken breast, diced
¼ cup sliced cucumbers
1 Tbsp. low-fat ranch dressing
¼ cup sliced radishes

In a medium bowl, combine vegetables with chicken and lightly coat with ranch dressing. Cut the pita pocket in half and gently spoon half of the mixture into each pouch. For a complete meal that includes all five food groups, serve veggie pockets with low-fat yogurt mixed with berries or milk and a piece of fruit.

Makes 2 servings. Per serving: 160 calories, 5 g fat, 13 g protein, 16 g carbohydrate, 3 g fiber, 450 mg sodium

Tabouli Salad with Feta

2 cups cracked wheat (bulgur)
2 cups very hot water
½ cup fresh chopped mint
1 cucumber, chopped
2 cups fresh chopped parsley
2 small tomatoes, chopped
1 clove garlic, minced (optional)
1 bunch green onions, sliced
1 small package of chopped feta cheese

Dressing
½ cup fresh lemon juice
¾ cup extra virgin olive oil
1 tablespoon pepper
Directions: Soak the cracked wheat in the hot water until the water is absorbed, about 30 minutes. Drain any excess water, if necessary, and squeeze dry. Combine the salad ingredients, including wheat, in a medium bowl. Mix the dressing ingredients together and stir into the salad mixture. Serve chilled or at room temperature.

Cucumber Salad with Fresh Dill

3 small cucumbers, thinly sliced
3/4 cup onion, peeled and thinly sliced
Pinch of salt
1/3 cup cider vinegar
2 tsp sugar
1 tsp fresh garlic, minced
1/4 cup fresh dill, chopped
Directions: In a glass or stainless steel bowl, combine the sliced cucumbers and onions. Sprinkle with a large pinch of salt, mix well and let it all stand in a cool place for 10-15 minutes. Add the cider vinegar, 3-4 table spoons of water and chopped dill to the cucumber mix. Toss all ingredients together well and marinate them in the refrigerator for a few hours. Serve cool.

Tzatziki (Greek Yogurt Dip)

1 cup plain yogurt
1 cup cucumbers, seeded and grated (or finely cut)
2 cloves garlic, pressed
1 tablespoon olive oil
¼ cup chopped fresh mint
Salt and pepper to taste
Directions: Mix all ingredients together and refrigerate. Serve cool. Use as a dip with pita bread or as a side dish with grilled food.

Veggie Pockets

Ingredients
1/2 cup lettuce or spinach leaves
1 whole wheat pita pocket
1/4 cup shredded carrots
4 oz. cooked chicken breast, diced
1/4 cup sliced cucumbers
1 Tbsp. low-fat ranch dressing
1/4 cup sliced radishes
Directions: In a medium bowl, combine vegetables with chicken and lightly coat with ranch dressing. Cut the pita pocket in half and gently spoon half of the mixture into each pouch.2 Servings.

Per serving: 160 calories, 13 g Protein, 16 g Carbohydrate, 5 g fat