Pickled, smashed, or tossed on a salad — cucumbers are a versatile and hydrating food to enjoy as part of a heart-healthy diet. Offering a cooling effect and a versatile flavor profile, they’re the perfect summer vegetable. The great news is that cucumbers are easy to find in North Carolina, as our state ranks third in the nation for cucumber production. The cool veggies grow on 10,000 acres across 90 of the state’s 100 counties.

In 2021, NC farmers produced nearly $30 million worth of cucumbers — that’s 156 million pounds, or enough to outweigh about 400 blue whales.

Though we think of them as vegetables, cucumbers are technically fruits in the Cucurbitaceae family, along with melons and squashes. Like other fruits, they have a very high-water content, and are rich in soluble fiber, vitamin K, and vitamin A. It’s important to note that many of the cucumber’s nutrients are found in the skin, so eat them unpeeled whenever possible.

Health Benefits of Cucumbers — Did You Know?

• They are very low in calories (a whole cup of them only amounts to 16 calories), making them a great choice for a heart healthy diet.
• They’re high in soluble fiber, which can help lower your cholesterol levels, control blood sugar, and decrease the risk of developing heart disease, according to a 2020 report in Nutrition.
• They contain the phytonutrient lignan, which has been linked to decreased risk of heart disease, breast cancer, and osteoporosis, according to a 2019 study published in Molecules.
• They have a cooling and antibacterial effect, and as such, can be used as a salve on sunburned skin or on the eyes to decrease puffiness.
• Phytochemicals in the cucumber can help neutralize the bacteria in your mouth that cause bad breath.

Types of Cucumbers

There are three basic types of cucumbers:

1. Slicing cucumbers have a hearty green skin and flat, white seeds.
2. Burpless cucumbers are milder in flavor, with delicate skin and smaller seeds. They’re sometimes called English or European cucumbers.
3. Pickling cucumbers are the smallest variety — perfect for making pickles.

Grow Your Own!

Though you’ll have no trouble finding cucumbers year-round in North Carolina, they are also easy to grow in your home garden. Plant them after the last frost and they’ll grow quickly with minimal effort. Cucumber vines do need plenty of space to spread out (8 to 10 inches between plants is best), but smaller cucumber varieties can do well in a container garden or trained to grow along a trellis or fence. Lastly, because cucumbers have shallow roots and high water content, they are very susceptible to drought conditions and need a good drenching regularly.

Six Summer Flavor Inspirations for Cucumbers

Cucumber plants can produce a lot of fruit, but luckily, it’s easy to get creative when using them in your diet. Here’s some inspiration to maximize their versatility:

1. Dip It! Cut cucumbers into spears to dip into hummus or yogurt dip. Or use yogurt and cucumbers to make a simple tzatziki, a flavorful condiment that pairs well with grilled meat, lentils, and whole-grain pita bread.
2. Salads: Cucumbers make a crunchy and refreshing addition to any basic green salad, especially when paired with other summer produce, like sweet corn, tomatoes, and scallions. Or try bell peppers, olives, and feta cheese for a Greek-inspired twist.
3. Avoid Sogginess With Seedless: Seedless cucumbers won’t get soggy in pasta or grain salads – you can make a big batch and have a healthy lunch ready to go all week.
4. Sandwiches: Thinly sliced cukes are a delicious addition to any of your favorite sandwiches – they add a satisfying crunch and hold up well in a packed lunch or picnic.
5. Get Pickling! Use fresh cucumbers to make your own pickles. The basic recipe is to bring two parts vinegar, one part water, and one part sugar to a simmer until all the sugar dissolves, let cool, and pour over cucumbers in a jar. But you can add salt, peppercorns, chiles, garlic, coriander seeds, or fresh herbs like dill, depending on your flavor preferences.
6. Smash ‘Em. Smashed cucumbers are a perfect complement to your favorite Asian recipes. Just apply pressure to the cucumber with the flat side of your knife until it cracks into pieces. This tenderizes the cucumber and opens it up to take on the flavors of a basic Asian dressing – sesame oil, soy sauce, rice vinegar, sugar, and salt. You can top it off with sesame seeds and cilantro.

Salmon Baked With Cucumbers & Dill

https://www.heart.org/en/recipes/salmon-baked-with-cucumbers-and-dill

• Cooking spray
• 2 small cucumbers (peeled, ends trimmed)
• 1/2 small red onion (finely chopped)
• 4 salmon fillets(about 4 ounces each), rinsed, patted dry
• 2 Tbsp. fresh lemon or lime juice
• 1/4 cup chopped, fresh, loosely packed dillweed
• 1/4 tsp. salt
• 1/4 tsp. pepper

Directions

• Preheat the oven to 400°F. Lightly spray an 11 x 7 x 2-inch baking dish with cooking spray.
• Cut each cucumber in half lengthwise. Scoop out and discard the seeds. Slice the cucumbers into 1/4-inch-thick crescents. Arrange the cucumbers and onion around the edges of the baking dish.
• Place the fish in the center of the dish. Sprinkle the lemon juice over the fish. Sprinkle the remaining ingredients over the fish, cucumbers, and onion.
• Bake for 15-20 minutes, or until the fish is cooked to the desired doneness and the vegetables are tender-crisp.

Nutrition information per serving

200 calories, 7 grams fat, 1.5 g saturated fat, 50 mg cholesterol, 165mg sodium, 2g fiber,  3g sugar, 26g protein

Simple Persian Salad

https://recipes.heart.org/en/recipes/simple-persian-salad

• 2 medium cucumbers, unpeeled, seeded, and diced
• 4 medium tomatoes, seeded and diced
• 1 medium red onion, diced
• 2 tablespoons fat-free feta cheese, crumbled
• 1/4 cup chopped fresh mint or parsley (or 1Tbsp. + 1tsp. dried herbs)
• Juice of 2 medium limes
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon pepper

Instructions

• In a small bowl, stir together the cucumber, tomatoes, onion, feta, and mint. Refrigerate, covered, for 20 minutes.
• In a small bowl, whisk together the lime juice, oil and pepper.
• Pour over the cucumber mixture, tossing to coat.
• Serve chilled and garnish with fresh mint or parsley.

Nutrition information per serving

88 calories, 4 grams fat, 0.5g saturated fat, 0 mg cholesterol, 86mg sodium, 3g fiber, 7g sugar, 3g protein