O2 Fitness Food of the Week: Cucumbers

Jul 07, 2014

Did you know Cucumbers belong to the same family as melons (like watermelon and cantaloupe) and squashes? This popular veggie is an excellent source of vitamin K and a good source of potassium, vitamin C and vitamin B1. Cucumbers also have a variety of phytonutrients, which provide valuable antioxidant and anti-inflammatory benefits. Select cucumbers that are firm and have rounded edges, and choose ones that are a bright medium to dark green.  If you prefer to have less seeds, select a cucumber with a thinner skin as they will generally have fewer seeds than those with a thick skin.

Japanese Cucumber SaladWoman with a slice of cucumber in her eye - isolated over a white background

Makes 4 servings


  • 2 medium cucumbers, or 1 large English cucumber
  • ¼ cup rice vinegar
  • 1 teaspoon sugar
  • ¼ teaspoon salt
  • 2 tablespoons sesame seeds, toasted (see *Tip)


  • Peel cucumbers to leave alternating green stripes. Slice the cucumbers in half lengthwise; scrape the seeds out with a spoon. Using a food processor or sharp knife, cut into very thin slices. Place in a double layer of paper towel and squeeze gently to remove any excess moisture.
  • Combine vinegar, sugar and salt in a medium bowl, stirring to dissolve. Add the cucumbers and sesame seeds; toss well to combine. Serve immediately.

*Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

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