Cucumbers: Health Facts + 20 Recipes

Cucumbers are abundantly available during their peak season, which is generally May to August. And there’s nothing quite like the flavor of locally grown, vine-ripened, refreshing produce such as cucumbers in the summer!

If you don’t have a fruit and veggie garden at home, no worries. Visit the farmer’s stands and markets to support your local economy and hopefully save yourself some money while getting the freshest veggies in town.

Cucumbers are technically fruits but are typically grouped and grown with veggies due to their use.

They have SEVERAL health benefits, most of which are especially important in the summer. Some of these benefits are:

• Hydrating

Because cucumbers are composed of about 96% water, they help to promote sufficient hydration. It’s vital to drink enough water and stay hydrated year-round, particularly while you’re sweating more in the heat of summer!

• Skin Protection

The vitamin C, vitamin A, water, antioxidants, and other nutrients in cucumbers can help protect our skin from sun damage, cool the skin, reduce irritation and swelling, and boost collagen and elastin, which helps to keep skin looking vibrant. Many people will even apply cucumbers topically on the skin to reduce puffiness in the eyes and soothe sunburns.

• Antioxidant & Anti-inflammatory

Cucumbers have natural anti-inflammatory benefits and help to prevent water retention. They’re also rich in antioxidants that may reduce the risk of several chronic diseases.

• Promote Bone Health

According to the FDC, a single cucumber with the peel still on supplies over 41% of the recommended daily target for vitamin K, which is key for bone health. Low levels of vitamin K are linked to osteoporosis and increased fracture risk. 

• May Boost Heart Health

Cucumbers contain flavonoids, which help protect against heart disease by decreasing LDL cholesterol, the “bad” cholesterol that increases risk of stroke or heart disease.

• Can Aid in Weight Management

Since they’re low in calories, high in fluids, and contain fiber and vitamins, cucumbers are excellent for weight management and can help you lose weight. 

In addition to all of these amazing benefits, cucumbers taste great and are more versatile than you might think! Here are 20 of our BEST cucumber recipes for you to try these next few months.

1. Sweet & Spicy Fresh Cucumber Salsa

Crisp fresh-tasting cucumber salsa is creative, simple, unexpected, and DELICIOUS! Perfect for snacking or slathering on fish, chicken, or shrimp tacos for a tangy new spin.

2. Tangy Cucumber Avocado Salad

Like most other veggies and fruits, avocados are nutrient-dense. Potassium and magnesium, both found in avocados, aid in regulating blood pressure. Avocadoes also provide about 15% of your daily B6 needs, a vitamin that helps reduce inflammation and protect against oxidative damage.

3. Low Carb Cucumber Shrimp “Sushi”

Get creative with these fun cucumber sushi bites! They’re a great snack or light meal for these hot summer days.

4. Tangy Beetroot + Cucumber Herby Salad

Here’s a very unique combination of ingredients that yields a delicious, fresh, interesting salad for your next party or get-together. It’s really easy and simple to make and completely worth it.

5. Turkey Cucumber Mini Sandwich Bites

I love little snacks like these, especially in the summer. They’re tasty and refreshing for the middle of the day and easy enough to make with your children!

 

6. Marinated Garden Tomato + Crisp Cucumber Summer Salad

In addition to cucumbers, tomatoes overflow in the summer and are full of water! They come with many health benefits and are high in lycopene, a plant compound linked to improved heart health, cancer prevention, and protection against sunburns.

7. Cucumber BLT’s

Pick out your largest cucumbers to make these BLTs! You’ll want to save this to try later, especially if you want a lower-carb, gluten-free lunch option.

8. Turkey + Cheese Cucumber Rolls

I just love making and serving snacks like these rollups in the summer. They’re easy to prepare, meaning the kids can help you, and light enough not to weigh you down on hot days. Perfect!

9. Tuna Cucumber Party Bites

These are a total crowd-pleaser – and easy as can be! They’re also wonderful with shredded chicken or flaked salmon instead of tuna if that’s what you have at home. So experiment and find your favorite way to make them!

10. Crisp Creamy Cucumber + Apple Salad

Simple, creamy, crispy, delicious—what more could you want?

For this salad, you really want an apple that is not mealy and always crisp. You’re going to LOVE it! For more apple recipes, check out this list.

11. Fresh Cucumber Dill Salad

This salad is very versatile, so if there’s something you don’t like or don’t have on hand, leave it out and then just add something else. You may also consider doubling the salad, especially if you have a big table to feed.

12. Spicy Tuna Cucumber Bites

These tasty cucumber bites are perfect for entertaining, a quick lunch, or just keeping things light and tasty as far as snacking goes! They pack a big flavor punch for such a small bite, which means they are surprisingly satisfying.

13. Greek Yogurt Cucumber Salad

Make this salad to take to your next BBQ! It’s refreshing and hydrating and helps lower inflammation. Also, greek yogurt contains many nutrients, including calcium, protein, probiotics, iodine, and vitamin B-12.

14. Cold & Refreshing Cucumber Soup

Have you tried making cold cucumber soup? You might be surprised how easy it is to make at home! You just have to throw everything in the blender and chill in the fridge until ready to serve!

15. Cucumber Tomato Herbed Salad

Crisp, fresh cucumbers combined with refreshing tomatoes, topped with herbs, elevating the fresh flavor… the best thing you could make tonight! It’s simple, yet it’s also one of the tastiest combos I’ve recently eaten.

16. Watermelon + Cucumber + Feta Salad

Ahhh… watermelon.. the taste of sweet summertime! If you need a hydration boost, this salad is for you. Add in the feta cheese and greens and you’ve got a great energy-boosting salad that’s sure to be a hit.

17. Mediterranean-Style Cucumber Boats

These Mediterranean-style cucumber boats are super simple to make and they’re packed full of delicious flavors! Excellent snack idea to keep energy levels high throughout the day.

18. Wild Tuna Cucumber Boats

Not only do these taste amazing, but they’re super healthy. Tuna is one of the best dietary sources of vitamin D and a fantastic source of vitamin B12, both of which are essential!

19. Hummus Cucumber Roll-Ups

I love taking these to parties, where they disappear in a blink! Be prepared to impress the guests and provide the recipe to everyone who asks.

20. Thai Cucumber + Mango Salad

A fresh, crisp salad or side idea that is packed with unique flavors and fresh veggies! Mangos are high in many vitamins, including C and B6, and and in fiber, which is imperative to your digestive health. 

I hope you’ve found a few recipes that’ll become staples in your family’s weekly menu.

Let’s load up on cucumbers during this glorious season of sunshine seeking!

Be sure to let me know your FAVORITE way to use these refreshing “fruits” in the comments below.

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