By Taylor Sutton, MS, RD
United Supermarkets’ Lifestyle Desk
There is so much summer produce goodness hitting the shelves and we’re here to highlight a few of their nutritional profiles as well as how to use them in your lifestyle.
First up, cucumbers! Filled with about 95% water, cucumbers deliver about 16 calories per cup and small amounts of vitamins A and K. They also add a boost of fiber to your day with 4g per cup, so make sure you keep the peel on when you can since it adds benefit!
While they are good for eating, they are also used for skin treatments with their cooling and antioxidant properties. There are hundreds of varieties so try a new one the next time you see it! When picking a cucumber look for bright, medium-dark green, firm, and slender ones for the best taste. Store them in the fridge for longer hold times.
Some delicious ways to consume cucumbers would be dipped in Greek yogurt with ranch seasoning, sprinkled with tajin, or sliced and topped with hummus and turkey meat. You can also use these in smoothies, on salads or sliced in your water for an extra hint of freshness. The uses are endless.
Next up, zucchini! One cup of zucchini delivers 17 calories, 3g of carbohydrate, and 40% of your recommended daily intake of vitamin A which we all know supports vision and immune system function.
Like cucumbers, zucchini also boasts a powerful antioxidant capacity with lutein and beta-carotene which have some powerful health benefits. Fun fact, the first zucchini was ‘born’ in the 1800s in Italy. Zucchini can be eaten raw contrary to popular belief, try it in place of cucumbers next time or even thrown on a salad. Some other ways to prepare zucchini would be to spiralize it, grill it, or roast it. It can be enjoyed as a side dish, as a topping on a burger, in a salad or even used in place of any pasta or noodle.
Mediterranean Lentil Salad
Ingredients
SALAD
- 1 C. Uncooked Green Lentils (or 2 1/2 cups cooked)
- 1 Medium Cucumbers
- 1 C. Cherry Tomatoes
- 1 C. Yellow Bell Peppers
- 1/4 C. Red Onion
- 1/4 C. Parsley
- 1/4 C. Kalamata Olives
- 1/3 C. Feta, crumbled
VINAIGRETTE
- 1 1/2 Tbsp. Olive Oil
- 1 Tbsp. Red Wine Vinegar
- 1 Tbsp. Lemon Juice (or fresh lemon)
- 2 tsp. Dijon Mustard
- 1 tsp. Honey
- 1 tsp. Oregano
- Salt and pepper as desired
Directions
1. Cook lentils per instructions on bag or box and let lentils cool in a serving bowl
2. Dice cucumbers, cherry tomatoes, yellow bell peppers, red onion and set aside
3. Roughly chop parsley and kalamata olives and set aside
4. Whisk together all ingredients for the vinaigrette in a small bowl
5. Add vinaigrette to the lentils,
6. Add in all other salad components to the lentils and mix
7. Add salt and pepper to taste
8. Cover and refrigerate until ready to serve
