- A good source of vitamin K. Contain carotenoids that may be good for health.
- Choose firm, well-shaped, dark green cucumbers that are heavy for their size.
- Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
- Refrigerate cucumbers in a perforated plastic bag up to one week.
Cucumber Salsa With Homemade Tortilla Chips
Number of servings: 10
4 cucumbers, chopped
3 tomatoes, chopped
1 red onion, chopped
1 package (1 ounce) ranch-style dressing mix
1/4 cup vinegar (more or less depending on how sweet you want it)
1/4 teaspoon sugar
1/2 pound whole-wheat, 96% nonfat, baked tortillas
- In a medium bowl, add cucumbers, tomatoes, and onion.
- In a smaller bowl, whisk the dressing mix, vinegar, and sugar together.
- Pour dressing over vegetables and stir well. Refrigerate for about an hour to allow flavors to blend.
- To make homemade tortilla chips, cut tortillas into wedges. Place on baking sheet and bake at 350°F for 8-10 minutes, until golden brown.
Per serving: 94 calories; 1 g fat (trace saturated fat); 3 g protein; 19 g carbohydrate; 3 g dietary fiber; 0 mg cholesterol; 188 mg sodium.
Number of servings: 2
1 cucumber, thinly sliced
2 tablespoons nonfat plain yogurt
1 tablespoon vinegar
1 teaspoon dill weed
Dash ground black pepper
- Add cucumber to salad bowl.
- In a small bowl, mix together yogurt, vinegar, and dill weed. Pour over cucumber slices.
- Stir until coated. Chill.
Per serving: 30 calories; trace fat (trace saturated fat); 2 g protein; 6 g carbohydrate; 1 g dietary fiber; trace cholesterol; 15 mg sodium.
- Rack up one more veggie during the day by adding finely diced, peeled, and seeded cucumber to chicken, shrimp, or tuna salad. Leave the skin on for more nutrients!
- Depending on their age, ask children to help clean, peel, or cut up the cucumbers.
- Clean cucumber and other firm-skinned produce under running tap water while rubbing with your hands or scrubbing with a clean brush.
- Mix thin slices of cucumber into coleslaw for a cool and healthy addition.
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February 8, 2021