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Refreshing Cucumber Parsley Salad
”Let food be thy medicine, and let medicine be thy food.” Chances are you have heard this quote from Hippocrates the founding father of western medicine.
A couple of months ago I read some information about the health benefits of cucumbers. I have to admit I was surprised by how good they are for you. If you are into anything health-related or have a chronic illness using food as medicine is essential.
Food has the potential to harm, i.e. – too much sugar or fried foods. But food also has the potential to heal. I will post a yummy cucumber salad recipe at the bottom of the post but I encourage you to read more about the health benefits of cucumber, Cukes are pretty awesome! Cucumbers have now become one of my favorite foods and I try to always have some in my fridge.
Benefits of Eating Cucumber
Cucumbers are so refreshing. But did you know that cucumbers are actually considered to be fruit? Yes! Interesting huh? Cucumbers are members of the Cucurbitaceae family, that’s the same family melons and squashes are in.
Cucumbers are a good source of phytonutrients like lignans, flavonoids, and triterpenes. These phytonutrients are thought to be anti-cancer, anti-inflammatory, and have antioxidant properties.
Very Hydrating-Cucumbers are 95% water! Eating cucumbers daily or having them in your drinking water can help keep you hydrated. Cucumber water is delicious too. Also, cucumbers contain the electrolyte potassium.
May lower Blood Pressure– Because cucumbers contain potassium this can help reduce water retention and that can help lower blood pressure.
Fiber-Cucumber contains fiber. Because cucumbers contain fiber and have a high water content they are great for constipation. They also are very filling because of the water content and fiber.
Cucurbitacins– Cucumbers contain cucurbitacins that show potential in having anti-tumor, anti-diabetic, and. anti-artherosclerotic activity(1). Cucurbitacins also showed immune-modulating and anti-inflammatory activities as well(2).
Low Calorie and Low Carb-Cucumbers are only 16 calories per cup, 4 carbohydrates, 1 gram of fiber. This can help aid in weight loss.
Bone Health– 1 cup of cucumber has around 20% recommended daily dose of vitamin K. Vitamin K is also involved in blood clotting and therefore should not be consumed in excess if you are on blood-thinning medication. Low vitamin K intake is associated with an increased risk of bone fracture in women. Vitamin K helps bind calcium and other minerals to bones.
Antioxidants-Cucumbers contain antioxidants like vitamin C, beta-carotene, and manganese. Antioxidants help reduce free radicals which are associated with chronic illness and cancer, they can help prevent damage done by the free radicals.
Good for Skin-Help hydrate the skin and remove inflammation and puffiness. Cucumbers help skin cells hold moisture. Cucumbers are excellent for sunburn also.
Low in Calories- Cucumbers are low in calories. They are just 16 calories per cup of sliced cucumbers.
Low Carb– If you follow a keto diet or low carb diet cucumbers are only 3 net carbs per cup. This is a great choice for a veggie while living a low carb lifestyle.
Contains essential minerals and Vitamins- Cucumbers contain many vitamins and minerals calcium, iron, magnesium, phosphorus, potassium, and zinc. It also contains folate, vitamin B1, B2, B3, B5, B6, and vitamin C.
Freshens breath-Vegetables with high water content like cucumbers or celery help wash down bad bacteria in your mouth. Having a dry mouth is a happy place for odor-causing bad bacteria. Try placing a slice of cucumber against the roof of your mouth for 90 seconds. It really does work!!
Flavonoids
Many of these flavonoids in cucumbers have been studied and shown to be anti-cancer, anti-inflammatory, and have pain-reducing benefits(3),(4),(5). Flavonoid like luteolin was shown to be neuroprotective, anti-inflammatory, and can even help with brain fog(6). Fisetin increases glutathione and was shown to be neuroprotective and have antidepressant properties(7).
- apigenin
- quercetin
- diosmetin
- fisetin
- luleolin
- theaflavanoside I
- kaempferol
- luteolin
- naringenin
- vicenin
Lignans
Ligans are polyphenolic compounds found in plants. They have antioxidant properties. They were also found in studies to have anti-viral, antimicrobial, anti-cancer, and anti-inflammatory properties(8).
- pinoresinol
- theaflavanoside I
- lariciresinol
Triterpenes
Triterpenes are a compound that has been shown to have anti-diabetic activity(9). Triterpenes were also shown in studies to exhibit antiviral, antimicrobial, anti-inflammatory properties, and have antitumoral agents. They also have immunomodulatory compounds(10).
- cucurbitacin A
- cucurbitacin B
- cucurbitacin C
- cucurbitacin D
11 Ways To Enjoy Cucumbers
There are tons of ways to enjoy cucumbers. Here are a few ways.
Cucumber sandwiches
Cucumber tuna boats
Cucumber and hummus
Cucumber infused water
Cucumber in smoothies
Juiced cucumbers
Use cucumber in Sushi
You can pickle them
Fermented cucumbers
You can puree it or chop it and add to dressings and sauces like tzatziki
Cucumber salads
Ingredients
Supplies
Recipe
During the summer my family eats cucumbers almost daily. I grow them in my garden each year too. I have been craving cucumber salad lately and really wanted something light and refreshing to go with dinner tonight.
I didn’t want a typical garden salad and decided on making a refreshing cucumber parsley salad. What I enjoy about this salad is the parsley adds this refreshing clean, peppery taste. It’s not spicy though. The parsley and the white wine vinegar really elevate the cucumbers.
Tips for Making the salad
I like to peel the cucumbers in a striped fashion. This adds more color to the salad and it is appealing to the eye. It just looks fancier too.
As you can see below when you peel cucumbers in this way they look very nice in the salad.
I like the cucumber cut to about 1/4 of an inch. Also, slice the red onion as thin as you can. Buy a decent brand of white wine vinegar. I posted a link above of the brand I used and it is really good.
Chop the parsley real small if you can. This way each bite has a bit of parsley.
You can also add beans. We added chickpeas and it was delicious.
Refreshing Cucumber Parsley Salad
Equipment
- 1 Large glass measuring cup
- 1 Large Salad bowl
- 1 Chefs Knife
- 1 Peeler
Ingredients
- 4 Cups Sliced Cucumbers
- 1/2 Cup White Wine Vinegar
- 1/2 Cup Chopped Parsley
- 1/2 Medium Onion
- 1/2 Cup Beans *optional
- Salt to taste
Instructions
- Peel cucumbers in a striped design, leaving some peel on. Slice cucumbers into about 1/4 of inch slices and place in a bowl. You can lightly salt cucumbers so they can sweat off excess water for about 20 minutes. Drain excess water off. Place cucumbers into a large salad bowl. Pour in white wine vinegar and stir. Mix in 1/2 cup chopped parsley. Thinly slice 1/2 of a medium red onion, add to salad. Mix well and taste, you can add more salt if needed. You can add beans if you like. 1/2 a cup is all we added.
I hope you make this salad. Let me know in the comments if you try it.
If you would like to see more posts check out this one here.
This website is for educational purposes only. The information provided by Renaissance Path is not intended to diagnose, treat, or cure any diseases. Please consult a qualified health care professional for medical advice.
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