Consider the humble cucumber – this refreshing, mild-flavored, easy- to- grow member of the gourd family is often overlooked. They appear in salads, tea sandwiches, gazpacho, and pickles, but are seldom the star of the table. Cucumbers are enjoying a bit of resurgence recently, even popping up on trendy cocktail menus. They are coming into season and can be found in farmers markets now.  

Kids love cucumbers - when dinner’s not quite ready and the kids are starving, a bowl of cucumber and carrot sticks will hold them off without spoiling their appetite and will increase their vegetable intake for the day.

Being comprised mostly of water, cucumbers provide some fiber when eaten with the peel, and contain potassium, anti-oxidants and vitamin K, but few other nutrients.

Cucumbers fall into three categories: slicing, pickling and English. The traditional slicing varieties are usually peeled before eating as they are often waxed to protect them in shipping. Pickling varieties (such as Kirby and Liberty) and English (or burp-less) varieties, have thinner, more pleasant tasting skin are sometimes wrapped in plastic for sale.

Greek tzatziki and Indian raita are traditional dishes that both combine yogurt with cucumber. Mint is also a natural pair for cucumber. This dish is inspired by those flavors.

Cucumber Appetizer or Hors d’oeuvre:

2 Tablespoons plain nonfat Greek yogurt

¼ Cup Feta cheese

3 Kalamata olives, diced

6-8 mint leaves, minced

Salt & pepper

6 small cucumbers (mini or pickling)

Mix yogurt, feta cheese, olives and mint together, season with salt and pepper.  For the quickest and simplest presentation, just slice cucumbers into sticks and serve as a dip. To be a bit fancier, slice cucumbers crossways into approx 1” discs and scoop out a small indent in each. Top with about ½ teaspoon of the yogurt/Feta mixture. For the most elegant presentation, slice long, thin pieces of cucumber by running a vegetable peeler along the cucumber. Roll about ½ teaspoon of the yogurt/Feta mixture in each slice and secure with a toothpick. Any of these presentations would be lovely garnished with a sprig of mint and served alongside one of those trendy cocktails.

Variation:

2 Tablespoons plain nonfat Greek yogurt

¼ Cup Feta cheese

1 chili pepper, finely diced (Fresno or Jalapeno)

1 scallion, thinly sliced

Salt & Pepper

1 English cucumber, sliced into thick (about ½ inch) slices

4-6 Cherry or grape tomatoes, any color, quartered (for garnish)

Mix yogurt, feta cheese, chili, and scallion together, season with salt and pepper. Using a melon baller, scoop out an indentation in each slice of cucumber (don’t go all the way through) and top with about ½ teaspoon of the yogurt/Feta mixture. Top each slice with a wedge of tomato.