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Veggie of the Month: Cucumber

July Veggie of the Month: Cucumbers

The July Fruit of the Month is Cucumber!

Cool as a cucumber is a totally factual statement. The cucumber is a refreshing and delicious treat on a hot summer day! And when the temperature gets too warm to spend hours in the kitchen, the cucumber is always there—no cooking required. Cucumbers may be on the lighter side, but they’re still full of nutrients and health helpers. And a full cup of cucumbers has just 13 calories!

Cucumber is a Good Source of:

  • Fiber—great for liver and digestive health
  • Vitamin K—aiding bone and brain health
  • Vitamin C—a powerful antioxidant for your immune system
  • Manganese—great for healthy bones
  • Zinc—helpful for skin health and healthy cell growth

Did You Know?

  • The inside of a cucumber can be up to 20 degrees colder than the exterior.
  • The thicker a cucumber is, the more seeds it has. Shop accordingly! 
  • Cucumbers are 96% water, so they’re a super ally in your summer quest for hydration.
  • Leave a cucumber’s skin on! If you remove it, you lose out on fiber and Vitamin A.

How to Choose and Store Cucumber

Select firm, bright green cucumbers that have no soft spots. Avoid cucumbers that have yellow spots or are bulging as they are filled with large seeds (and lack flavor).

Refrigerate in a bag for up to 3 days. Skins can be left on or peeled before eating. Just make sure to wash it with cold water first!

Tips to Get Children to Eat Cucumber

  • Add a slice or two to their water for a subtle flavor change—and crunch!
  • Include cucumber slices in a home-made ‘lunchable’ with their favorite fruit or nuts.
  • Cut the cucumber into fun shapes with a small cookie cutter

Ways to Prepare Cucumber

  • Raw
  • Pickle

Let’s Get Cooking

Thai Cucumber Salad


  • ¼ cup sugar
  • 1 teaspoon salt
  • ½ cup white vinegar
  • 4 cucumbers, sliced lengthwise, seeds removed
  • 1–2 green onions, thinly sliced
  • 10 whole cilantro leaves or 1 teaspoon dried cilantro
  • ¼ cup red pepper, cut into 1-inch strips


  1. Combine sugar, vinegar, and salt
  2. Heat mixture in a small saucepan until the sugar is dissolved, about 5 minutes. Don’t boil
  3. Place saucepan in cold water so the mixture cools
  4. Combine cucumbers and green onions in a bowl
  5. As soon as it is cool enough, poor over the cucumbers and green onions and placed red peppers on top

Cucumber Yogurt Dip


  • 2 cups yogurt, plain low-fat
  • 2 medium cucumbers, peeled, seeded
  • ½ cup sour cream
  • 1 tablespoon lemon juice
  • 1 tablespoon dill, fresh
  • 1 garlic clove, chopped
  • 1 cup cherry tomatoes
  • 1 cup broccoli florets
  • 1 cup baby carrots


  1. Slice 1 cucumber and set aside
  2. Grate 1 cucumber
  3. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour
  4. Serve dip with an assortment of veggies; tomatoes, cucumbers, broccoli, or carrots

For more creative cabbage-based recipes visit MyPlate Kitchen! With so many possibilities, like Sardine Cucumber and Tomato Sandwich, Cucumber Blueberry Salad, and Mango Cucumber Soup you’re sure to find something that is tasty for the whole family!

Fact Check: SDSU Extension, MyPlate Kitchen, Dr. Axe

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!