Cool, refreshing, low-calorie cucumbers are filling the bins in abundance at the farmers market. A cup of cucumbers may only tally up to a scant 16 calories, but it’s packed with plenty of potassium, fiber, vitamin C, vitamin K and magnesium.
Whether in a salad, sandwich or dip, cukes add a light, hydrating and energizing freshness to everything they’re served with.
Be cool as a cucumber with these easy-to-whip-up light summer salads.
Thai Cucumber Slaw
2 large seedless cucumbers
2 large carrots, peeled
2 green onions, chopped thinly
½ cup fresh cilantro, chopped
¼ cup chopped peanuts
1 tsp sesame seeds
For the dressing:
1 Tb rice vinegar
1 Tb lime juice
1 Tb sesame oil
1 Tb soy sauce
½ tsp ground ginger
½ tsp garlic powder
½ tsp crushed red chili flakes (optional)
1 tsp pure maple syrup (optional)
In a small bowl, whisk together the salad dressing ingredients.
Spiralize (or julienne) the cucumbers and carrots. Combine the cucumbers, carrots and onion in a bowl, toss with the salad dressing, and top with chopped peanuts, sesame seeds and cilantro. Serve.
Nutrition Facts per serving: 56 calories/2g fat (0g saturated fat)/12g total carbs (2g dietary fiber)/2g protein
Mediterranean Cucumber Salad
1 cup halved cherry tomatoes
1 large cucumber, cubed
½ cup red onion, thinly sliced
¼ cup pitted olives
½ cup crumbled low-fat feta cheese
For the dressing:
¼ cup extra-virgin olive oil
2 Tb red wine vinegar
¼ tsp salt
¼ tsp cracked black pepper
1 Tbsp fresh oregano, chopped
1 Tbsp fresh basil, chopped
In a small bowl, whisk together all the salad dressing ingredients.
In a large bowl, combine all of the vegetables and toss with the salad dressing. Serve.
Nutrition Facts per serving: 149 calories/7g fat (1g saturated fat)/5g total carbs (1g dietary fiber)/4g protein.
Strawberry Cucumber Salad in a Lemony Mint Vinaigrette
4 cups cucumbers, chopped
1 1/2lb strawberries, washed and chopped
1 small red onion, chopped
¼ cup raw almond slivers
½ cup fresh mint, chopped
For the dressing:
¼ cup extra-virgin olive oil
¼ cup balsamic vinegar
2 Tbsp lemon juice
¼ tsp cracked black pepper
In a small bowl, whisk together all the salad dressing ingredients.
In a large bowl, combine all of the salad ingredients and toss with the dressing. Serve.
Nutrition facts per serving: 109 calories/5g total fat (0g saturated fat)/12g total carbs (3.5g dietary fiber)/3g protein
Cucumber Avocado Salad
2 cucumbers, cubed
½ onion, chopped
1 ripe avocado, cubed
¼ cup lightly packed fresh cilantro, chopped
For the dressing:
Juice of one lime
Juice of ¼ large lemon
1 clove garlic, minced
¼ tsp salt
Cracked black pepper, to taste
Crushed red chili flakes, to taste (optional)
In a small bowl, whisk together the salad dressing ingredients.
In a glass bowl, combine the cucumbers, avocado, onion and cilantro. Toss everything very gently with the salad dressing (so as not to mush the avocado cubes). Refrigerate for at least 30 minutes, then serve.
Nutrition Facts per serving: 47 calories/3g fat (0g saturated fat)/6g total carbs (2g dietary fiber)/1g protein
Easy Pineapple Cucumber Salad
1 English cucumber, chopped
1 pineapple, chopped
1/3 cup fresh cilantro, chopped
For the dressing:
2 limes, juiced and zested
Salt & pepper, to taste (optional)
In a small bowl, squeeze out the juice of each lime and grate in the zest. Add the salt and pepper, whisk to combine.
In a large bowl, combine the cucumber, pineapple chunks and cilantro. Toss with the dressing. Serve cold.
Nutrition Facts per serving: 68 calories/0g fat/18g total carbs (1g dietary fiber)/1g protein
