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Cool & Crunchy

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By SHARON THOMPSON McClatchy Newspapers

Published: September 26, 2007

Eating a cucumber, whose flesh can be up to 20 degrees cooler than the outside air temperature, is a healthful way to cool down.

Cucumbers are naturally high in water but contain few nutrients. One-half cup of sliced cucumbers has only seven calories. Because most of the fiber and a small amount of beta carotene are present in the cucumber skin, you might choose to leave cucumbers unpeeled. The calorie and sodium content of pickled cucumbers depends on the pickling method.

Here are some tips for choosing, storing and preparing cucumbers from University of Kentucky Extension.

•Choose firm, fully green cucumbers with no yellowing or soft spots. Slicing cucumbers that are 6 to 9 inches long are well-suited for eating. The small white spines on their surface rub off easily.

•One- to 4-inch cucumbers are preferred for pickling. Pickling cucumbers have small black spines on the surface. The varieties used for pickling are less prone to bloating or developing a hollow interior during the pickling process.

•Cucumbers should be harvested early in the morning. They may be refrigerated, unwashed, in a moisture-proof bag for up to a week. Sliced cucumbers should be tightly wrapped, refrigerated and used within 3 days. Pickling cucumbers should be used immediately.

•Cucumbers are inexpensive in season and lend themselves to hot and cold dishes. Always wash fresh cucumbers in cool running water, wiping off visible signs of dirt.

Cucumbers are normally eaten when they are immature and the seeds are edible and surrounded by a mild, crisp flesh. As a cucumber matures, the seeds grow larger and more bitter, so the seeds of older cucumbers need to be removed. Simply slice the cucumber lengthwise, and scoop out the seeds with a spoon.

For pickling, follow recipe instructions. Three to 4 pounds of cucumbers will yield about 5 to 6 pints of pickles.

•Soak cucumbers in saltwater for use in salads. This prevents the cucumbers from losing their water content, which will dilute salad dressing. Cucumbers have a natural affinity for dill, mint and parsley, so these herbs make good flavorings.

CUCUMBER DIP

1 cucumber, peeled

32 ounces nonfat plain yogurt

4 cloves garlic

1/4 cup walnut pieces

1/4 cup olive oil

1 scallion, thinly sliced

1/4 cup chopped fresh dill

1/4 teaspoon each salt and pepper

Place peeled cucumber, yogurt, garlic and walnut pieces in a food processor. Pulse until the mixture is combined and chunky. Place in a bowl, and fold in olive oil, scallion, dill, salt and pepper. Cover and refrigerate for 1 hour before serving with unsalted tortilla chips or baked pita chips.

This pickle recipe takes about 20 minutes to prepare.

REFRIGERATOR BREAD AND BUTTER PICKLES

2 pounds pickling cucumbers (4 to 5 inches long)

2 1/2 cups sugar

2 cups distilled white vinegar (5 percent acidity)

1/4 cup minced onions

2 tablespoons noniodized (pickling or kosher) salt

2 teaspoons mixed pickling spice

2 teaspoons mustard seed

1 teaspoon ground turmeric

Wash cucumbers well with cold water. Trim ends, and cut into 1/8 -inch thick slices. Place cucumber slices into 4 hot sterilized pint or 8 half-pint canning jars. Mix remaining ingredients in medium saucepan. Bring to a boil on medium-high heat, stirring to dissolve sugar and salt. Reduce heat to low; simmer 5 minutes.

Ladle liquid over cucumbers, leaving 1/4 -inch head space. Stir each jar well. Cool. Cover with metal lids, and screw on bands, then refrigerate. Shake jars once a day for 3 to 5 days to redistribute seasonings and blend flavors. Store in refrigerator up to 2 months. Makes 4 pints.

Source: 'Food to Live By,' by Myra Goodman

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