This is the summer of cucumbers and chilled, tasty salads that start with them.
โMy latest blog post offers a dilly of a cucumber salad swimming in French vinaigrette that may remind you of pickles! It's a refreshing and perfect sidekick to any entree, from a hamburger to a grilled or oven-roasted fish.
But this basic salad is only a starting point. It's fast, plain, and piquant with white balsamic vinegar. You'll like the flavor and that it's healthy and low in calories.
And it will keep in the refrigerator for three to five days AS LONG AS YOU SALT THE CUCUMBERS.
Normally, I am not a big fan of adding salt, but it's almost essential in this recipe. It's not that much salt, and you could rinse the cukes afterward, but it preserves them so they stay crunchy.
Many of you love a cucumber-rich Greek salad with tomatoes, feta cheese, and olives, but what about cucumbers paired with fruits?
If you have another five to 10 minutes, combine these yummy cucumbers and their dressing with strawberries, mangoes, avocadoes, herbs, Greek yogurt, and feta cheese.
Of course, I wouldn't add all these ingredients to the same salad, but the blog's four variations include them all.
At left is the variation with strawberries, feta cheese, and basil.
Other variations are:
Greek yogurt and mint
Mango, avocado, and onion
Greek-style with tomatoes, feta, and olives
Cucumber Salad Nutrition
Past newsletters have mentioned that cucumbers are a good summer vegetable choice because they're so hydrating. When combined to make any of the variations, health benefits are increased.
๐ฆดBone up: With Greek yogurt or feta cheese, you add protein, calcium, and phosphorous. These all support bone health especially when you add the vitamin K from the cucumbers.
๐ซHeart and vascular disease: Strawberries, mangoes, basil, and mint are all rich in vitamins and antioxidants that encourage vascular health.
โ๏ธCancer: A large body of research says that antioxidant nutrition in fresh fruits, vegetables, and herbs lowers the risk of cancers. Mangoes, in particular, may offer protection.โ
๐Good gut: Mangoes and mint have been studied as soothing for IBS (irritable bowel syndrome). Of course, all these fresh foods have fiber, which is important for gut health.
These are only a few benefits of eating cucumber salads loaded with delicious combinations of fresh, healthy ingredients.
Less than a week ago, The New York Times ran a story about how more than 170 people have gotten Salmonella from consuming unpasteurized dairy from Raw Farm, a dairy producer in Fresno, Calif.
The number of sick persons is probably much higher. Cases of illness tend to be reported only by the sickest. According to the U.S. Centers for Disease Control and Prevention, there are 29 unreported patients for each one confirmed in a Salmonella outbreak.
A large number of those who became ill in this outbreak were children.
Why are people drinking unpasteurized milk?
Myths about pasteurization in milk are that it causes lactose intolerance and dramatically reduces the vitamin content and nutritional value.
Milk sugar is lactose, whether or not it is pasteurized. If you can't tolerate lactose, you won't handle it better in raw milk.
Pasteurized milk is a source of protein, carbs, vitamins, calcium, and other minerals, and is a highly nutritious beverage for many people.
The bottom line is that raw dairy can make you very ill.
Don't drink it, no matter what anyone says.
Now, for more cucumber news! It's possible that I may create one more cucumber salad before the end of the summer. If that happens, I smell a cookbooklet in the future.
I'd love to know if you have a favorite cucumber salad. Please let me know if you try this one and what you think about it.
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I'd also love to hear your thoughts about raw milk and whether you drink it. (Maybe you have a cow?) I remember holding my nose to drink it as a child, and I don't think it ever made me sick.
Hope you're enjoying these long days of summer and sunshine.
Kind and healthy regards, โ โ Jani ๐๐ฅ๐
I help more than 200 people learn to make easy, delicious foods that support strong bones and muscles, as well as overall health. From breakfast to dessert, you'll find recipes and ideas for tasty, nutritious meals and snacks.
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