Eat Smart, Move More at Farmers Markets Cucumbers Key Points } A good source of vitamin K. Contain carotenoids that may be good for health.
Choose firm, well-shaped, dark green cucumbers that are heavy for their size. Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
} Rack up one more veggie during the day by adding finely diced, peeled, and seeded cucumber to chicken, shrimp, or tuna salad. Leave the skin on for more nutrients! } Depending on their age, ask children to help clean, peel, or cut up the cucumbers. } Clean cucumber and other firm-skinned produce under running tap water while rubbing with your hands or scrubbing with a clean brush. } Mix thin slices of cucumber into coleslaw for a cool and healthy addition. This institution is an equal opportunity provider. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP – and the Expanded Food and Nutrition Education Program (EFNEP). SNAP is funded by the U.S. Department of Agriculture Food and Nutrition Service and the Expanded Food and Nutrition Education Program (EFNEP) is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA).
Cucumber Salsa With Homemade Tortilla Chips
Directions: } In a medium bowl, add cucumbers, tomatoes, and onion. } In a smaller bowl, whisk the dressing mix, vinegar, and sugar together. Pour dressing over vegetables and stir well. Refrigerate for about an hour to allow flavors to blend. } } To make homemade tortilla chips, cut tortillas into wedges. Place on baking sheet and bake at 350 °F for 8-10 minutes, until golden brown.
Number of servings: 10 Ingredients:
4 cucumbers, chopped 3 tomatoes, chopped 1 red onion, chopped 1 package (1 ounce) ranch-style
dressing mix
1/4 cup vinegar (more or less depending
on how sweet you want it)
1/4 teaspoon sugar 1/2 pound whole-wheat, 96% nonfat,
baked tortillas Per serving: 94 calories; 1 g fat (trace saturated fat); 3 g protein; 19 g carbohydrate; 3 g dietary fiber; 0 mg cholesterol; 188 mg sodium.
Cucumber Salad
Directions: } Add cucumber to salad bowl. } In a small bowl, mix together yogurt, vinegar, and dill weed. Pour over cucumber slices. Stir until coated. Chill. }
Number of servings: 2 Ingredients: 1 cucumber, thinly sliced 2 tablespoons nonfat plain yogurt
1 tablespoon vinegar 1 teaspoon dill weed Dash ground black pepper
Virginia Cooperative Extension programs and employment are open to all, regardless of age, color, disability, gender, gender identity, gender expression, national origin, political affiliation, race, religion, sexual orientation, genetic information, veteran status, or any other basis protected by law. An equal opportunity/affirmative action em- ployer. Issued in furtherance of Cooperative Extension work, Virginia Polytechnic Institute and State University, Virginia State University, and the U.S. Department of Agriculture cooperating. Edwin J. Jones, Director, Virginia Cooperative Extension, Virginia Tech, Blacksburg; M. Ray McKinnie, Administrator, 1890 Extension Program, Virginia State University, Petersburg.
Per serving: 30 calories; trace fat (trace saturated fat); 2 g protein; 6 g carbohydrate; 1 g dietary fiber; trace cholesterol; 15 mg sodium.
w w w.eatsmar t.ex t.vt.edu OCI May 2026
VT/0121/HNFE-320-10NP
3210
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