Cool as a Cucumber

When it’s hot and you want a refreshing snack (for yourself or your kids), reach for a cucumber! They are 95% water and help you stay hydrated, especially on warm summer days. Cucumbers contain a small amount of many vitamins needed daily including vitamins A, B, C, and K. The crisp vegetable also contains minerals like copper, phosphorus, potassium, and magnesium. 

Cucumbers are typically eaten raw and come in many different varieties. You can grow them in your garden or purchase them from the grocery store or local farmers’ market. My two favorite varieties are the English cucumber and the Persian (or mini) cucumber. Both are practically seedless!

Early veggie variety is key to raising an adventurous, healthy eater. Through repeated exposure, we now know kids can learn to LOVE vegetables. We hope you will join the Veggies Early & Often initiative at home by being a role model for children through cooking and eating a balanced, plant-forward diet.

Cucumbers can be enjoyed by simply slicing it up and serving it in discs or sticks with a kid-friendly dip like ranch or hummus. Try one of our tasty (and simple) Grow Fit®-inspired recipes below too!

Dilly White Bean Cucumber Salad
(Serves 6 to 8 adults)

Ingredients:

1 garlic clove, minced                  

2 Tbsp. lemon juice

2 Tbsp. olive or avocado oil

1 tsp. Dijon mustard      

2 15 oz. cans white beans (low or no sodium added), drained and rinsed

2 cucumbers, thinly sliced

5 radishes, thinly sliced 

2 green onions, finely chopped

1 oz. fresh dill, finely chopped                             

Directions:            

1. For young assistants: To make the dressing, have your child combine garlic, lemon juice, oil, and mustard in a small bowl. Whisk well. Set aside for 5 minutes.
2. For young assistants: Add cucumbers, beans, radishes, dill, and green onions to a large bowl. Pour the dressing in. Mix well until evenly incorporated.
3. Chill for 15 to 20 minutes and then serve.  
   
   

Chilled Cucumber Soup
(Serves 4 to 6 adults)

Ingredients:

2 medium cucumbers, peeled and chopped        

¼ cup tahini

2 Tbsp. olive oil

3 ½ Tbsp. lemon juice

3 cloves garlic, minced  

¼ cup fresh dill

¼ cup fresh basil

¼ cup fresh parsley

4 to 6 ice cubes

Black pepper, to taste   

¼ cup water (optional) 

½ tsp. crushed red pepper flakes (optional)

⅛ tsp. cayenne pepper (optional)            

Directions:             

1. For young assistants: Have your child place all ingredients except water into a blender or food processor.
2. Assist with blending until smooth. Scrape the sides down, as needed. If necessary, add the water to help thin out the mixture to get things moving.
3. Adjust the seasoning by adding pepper, crushed red pepper, or cayenne pepper until it is as mild or as spicy as you’d like.
4. Serve soup with a drizzle of olive oil.
5. Optional: Add additional chopped herbs as a garnish.
   
   

Cucumber Edamame Salad
(Serves 6 to 8 adults)

NOTE: This recipe was designed to help kids ages 3 and up learn to eat and enjoy a wide variety of vegetables. 

Ingredients:

2 English cucumbers, diced small                          

1 12 oz. package edamame, thawed

1 cup green onion, chopped

1 handful fresh cilantro, chopped

¼ cup olive or avocado oil           

¼ cup rice vinegar

1 Tbsp. low-sodium soy sauce

2 tsp. sesame oil

1 tsp. maple syrup

1 tsp. chili paste

1 clove garlic, minced

½ tsp. ginger, minced or grated                        

Directions:

1. For young assistants: Have your child place cucumbers, edamame, green onion, and cilantro into a large bowl.
2. For young assistants: Have them combine the remaining ingredients and whisk to combine forming a dressing for your salad.
3. Together, pour the dressing over the cucumber mixture. Combine well and serve.   

*These recipes are veggie-forward and approved by the Partnership for a Healthier America to meet the Veggies Early & Often guidelines. Approved 6/13/2024.