Cucumber recipes
Crisp, cool and refreshing — cucumbers are not only low in calories but also packed with health benefits. These green veggies are often overlooked, but they deserve a spot in your diet and can shine in side dishes and main meals.
Made of over 95% water, cucumbers are an excellent hydrating food and they help combat dehydration. Staying hydrated is vital for maintaining a healthy metabolism, glowing skin and optimal bodily functions.
Cucumbers are also a rich source of antioxidants and phytonutrients that are known for their anti-inflammatory properties, promoting heart health, reducing the risk of chronic diseases and supporting a strong immune system. They also help protect against cell damage caused by oxidative stress.
Incorporating cucumbers into your diet can also aid in weight management. Due to their low-calorie content and high water and fiber content, cucumbers make a filling snack that can satisfy hunger and prevent overeating.
So next time you're thinking of reaching for a sugary treat, try one of the cucumber recipes below and nourish your body with its incredible health benefits.
Easy Greek Salad
Ingredients:
- 6 romaine lettuce leaves, torn into 1 1/2 inch pieces
- 1 medium cucumber, peeled and sliced
- 1 medium tomato, chopped
- 1/2 cup red onion, sliced
- 1/3 cup feta cheese, crumbled
- 2 tbs extra-virgin olive oil
- 2 tbs lemon juice
- 1 tsp dried oregano
- 1/2 tsp salt
Instructions:
- Combine lettuce, cucumber, tomato, onion and cheese in large serving bowl.
- Whisk together oil, lemon juice, oregano and salt in small bowl.
- Pour over lettuce mixture and toss until coated. Serve immediately — makes 6 servings.
Recipe adapted from myplate.gov.
Tuna boats
Ingredients:
- 2 large cucumbers
- 1 lemon
- 2 green onions
- 6 ounces tuna (opt for ow-sodium in water)
- 15 1/2 ounces can white beans
- 1 tbs canola oil
- 1 tbs Dijon mustard
- 1/2 tsp salt
- 1/4 tsp ground black pepper
Instructions:
- Rinse cucumbers and peel off skin every ¼ inch, all the way around. Cut lengthwise and scoop out the seeds with a small spoon.
- Rinse lemon and zest it using the small holes of a box grater. Cut in half. In a small bowl, squeeze juice and discard seeds.
- Rinse and chop green onions.
- Drain tuna. In a colander, drain and rinse beans.
- In a medium bowl, mash beans lightly with a fork.
- Add green onions, tuna, oil, mustard, salt, pepper, lemon zest and 2 tbs of the lemon juice to beans. Mix with a fork.
- Fill each cucumber half with ¼ tuna mixture. Makes 4 servings.
Recipe adapted from eatfresh.org.
Veggie Tortilla Roll-Ups
Ingredients:
- 4 7-inch whole wheat tortillas
- 8 tbs non-fat cream cheese
- 2 cups romaine cettuce, chopped
- 1 cup tomato, chopped
- 1/2 cup bell pepper red, green, orange, yellow or a mixture, chopped
- 1/2 cup cucumber, chopped
- 1/4 cup diced green chili peppers canned
- 1/4 cup olives, sliced and drained
Instructions:
- Spread each tortilla with 2 tbs of cream cheese.
- Top with equal amounts of vegetables.
- Roll up tightly to enclose filling and serve. Makes 4 servings.
Recipe adapted from eatfresh.org.
Next steps:
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