By Ruth Lahmayer Chipps, MS, RDN, CD ---Jackson In Action Communications Director
Cucumbers are just starting in Midwestern gardens during July and they are the star of this chilled traditional Spanish soup. Cucumbers, fresh tomatoes, bell peppers, onions, celery, garlic, olive oil, vinegar and spices make the base. Vary the garden goodies as available.
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. July features cooking demos on WEAU-TV 13 (NBC), Eau Claire, Wisconsin with Registered Dietitian Nutritionist Ruth Lahmayer Chipps, RDN.
CUCUMBERS
Marinated Cucumber Tomato Salad
Ingredients:
2 cucumbers, peeled and sliced into rounds
4 large tomatoes, sliced into rounds
1/2 cup thinly sliced red onion
1/2 cup extra virgin olive oil
1/4 cup red wine vinegar
1 Tbs sugar
Salt and pepper - pinch
1 tbs slivered fresh basil strips
1 tbs chopped parsley
Instructions:
Arrange cucumbers, tomatoes, onions, in a shallow serving dish. Mix oil, vinegar, and sugar in a small bowl and pour over vegetables. Season well with salt and pepper. Cover and let marinate for at least 1 hour and up to 4 hours. Sprinkle with herbs just before serving. (Leftover marinade makes a good dressing for salad greens).
Cucumber Nutrition
Cucumbers are refreshing and crisp with a high water content. A 3 1/2-oz (100 g) serving of raw cucumber provides only 20 calories (mostly as carbohydrate and fiber).
Store cucumbers in the hydrator drawer of the refrigerator. They will keep up to one week.
A cucumber that is refrigerated after being cut or peeled will deteriorate quickly. Use up leftovers as soon as possible
Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com and www.KitchenIcons.com
Cucumber Bell Pepper Gazpacho
PREP TIME: 20 MINUTES
Total Time: 25 minutes
Makes 8 Servings (2/3 c. each)
Ingredients:
2 c. canned tomatoes or stewed
1 c. bloody Mary Mix
1/2 cucumber, chopped
1/4 c. olive oil
½ c. chopped green or red bell pepper
1 ½ Tbsp. wine vinegar (or other variety)
1 1/2 cloves garlic (1 ½ t.)
1/2 tsp. salt (optional)
1 Tbsp. green olives (optional)
½ t. fresh or 1/8 t. dried oregano leaves
½ t. Worcestershire Sauce
2 Tbsp. Ground flaxseed (optional)
½ t. turmeric
Hot pepper sauce – as desired
Black ground pepper to taste
Sour cream for top
Minced cilantro (optional)
Garnish: Cucumber slices
Method: Place all ingredients in food processor or blender and blend until vegetables are in very small pieces. Serve in bell pepper bowls (cut off top ¼ of pepper to form a bowl), topped with sour cream, if desired. Optional minced cilantro.
Makes approx.6 Servings (6 oz. ea.) Approx. 90 Calories per serving, 5g fat, 9g Carb, 2g Fiber, 1 g Protein
Ruth Lahmayer Chipps, MS, RDN, CD with Host Judy Clark on WEAU-TV 13 (NBC) Eau Claire, Wisconsin. Look for a new segment each month.
View Bell Pepper Gazpacho with Cucumbers Recipe video. Photo Credit: Katie Schmidt.
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.