Cukes piling up in your crisper? This excerpt from a newsletter from local nutrition gurus Replenish PDX popped into my inbox last week, just in time to inform me of some of the benefits of receiving them every week. . . and of course they are delicious to boot.
The Health Benefits of Cucumbers:
- The watery flesh of the cucumber provides vitamin C, carotenoids and folic acid.
- By contrast, the fibrous skin contains silica, potassium and magnesium.
- The silica contained in the skin of the cuke makes it great for supporting our connective tissue (our muscles, tendons, bones and ligaments), and our skin.
- Used topically, the ascorbic acid and caffeic acid help to relieve water retention, which is why cucumbers are used for swelling under the eyes, burns and other skin irritations.
- Cucumbers also act as an alterative. This is the term for a cleansing and purifying food that helps to alter the blood and restore the function of the excretory organs.
- The cuke contains a digestive enzyme called erepsin. Erepsin helps to break down proteins and supports intestinal health.
Zucchini and Basil Soup
Broiled Eggplant with Tahini, Miso & Tamari Dressing and Herbs
Celery, Torpedo Onion and Carrot Salad with Blue Cheese Dressing (& Vegan Alternative)
Sauteed Celery with Tomato and Parsley
Faux Ratatouille
Tomato, Cucumber and Basil Salad
Cucumber Salad with Peanuts and Sesame
Zucchini and Basil Soup (Cold)
–adapted from Elizabeth Minchilli in Rome
Four ingredients is all you need. Simple, creamy (but with no cream) and satisfying. This soup is best, or definitely prettiest, made with green zucchini varieties. For the version above I used two green zucchini and one yellow patty pan squash.
Serves 4
2 tablespoons olive oil
1 onion, diced
3 green zucchini (see headnote–you can use other summer squash varieties too but it might not be as pretty and green), sliced thinly
Salt
Water
1 1/2 -2 cups basil leaves, loosely packed
Juice of 1 lemon
Good olive oil, for serving
Heat the olive oil in pot or large saute pan and add the onion. Saute for 10 minutes over medium heat until soft and translucent. Add the zucchini and several generous pinches of salt and cook for 12-15 minutes until soft. Add water to about 3/4 inch above the zucchini. Bring to a simmer and cook for another 10 minutes. Let the mixture cool to just above room temperature.
Puree the soup in a blender, food processor or immersion blender. Add the basil and puree again and stir in the lemon juice just before serving. The basil can turn the soup a bit bitter if it sits for too long. Taste and adjust with salt and/or lemon juice. Serve at room temperature or cold with a drizzle of good olive oil.
Broiled Eggplant with Tahini, Miso & Tamari Dressing and Herbs
This is a quick, savory side dish. I added a few onions to the roasting pan this time. You could add summer squash, peppers and even tomatoes if you’d like. The dressing is quite strong and you’ll likely not need all of it so use it on any grilled meat or tofu or on cold noodles.
Serves 4
3-4 Japanese eggplants or 2 small-medium globe eggplants, cut into large dice
1 medium onion, cut into large dice (optional–see headnote)
2-3 tablespoons olive oil
1 teaspoon salt
3 tablespoons tahini
1 tablespoon white or 2 teaspoons red miso
2 tablespoons tamari or soy sauce
Juice of 1/2 a lemon
2 or more tablespoons water
2 tablespoons chopped basil
1 tablespoon chopped mint (optional)
Set your oven to broil. Spread the eggplant and onion, if using, on a rimmed baking sheet. Drizzle with olive oil and sprinkle with salt and toss well. Broil, about 6-8 inches below the element, tossing every few minutes, until very well browned and softened. Remove from oven and transfer to a serving dish.
Mix the dressing, minus the fresh herbs, together in a small bowl, adding water until you have a just pourable consistency. Drizzle dressing over the eggplant, reserving some to pass at the table or save for other uses (see headnote). Garnish with herbs. Serve warm or at room temperature.
Celery, Torpedo Onion and Carrot Salad with Blue Cheese Dressing (& Vegan Alternative)
This is crunchy, fresh and delicious. The lime juice and zest are prominent and balance the richness of the cheese. You can certainly use shallots or regular onions, red or not for this but if you have Torpedo onions by all means use them.
Serves 4-6
1/2 head celery (about 6-7 stalks), peeled (if stringy) and thinly sliced, leaves picked and a handful of leaves reserved
2 medium carrots, scrubbed and very thinly sliced
½ – 1 torpedo onion, very thinly sliced (depending on how much onion you like)
1/2 cup parsley, chopped
For the dressing:
1/3 cup Gorgonzola Dolce or blue cheese or feta, crumbled
1/3 cup whole milk Greek yogurt or sour cream
Zest and juice from one lime
1 teaspoon sea salt
Plenty of freshly ground black pepper
1 teaspoon sugar
If you want to mellow the onions a bit, place them, thinly sliced, in a small bowl of ice water and let soak while you prepare the rest of the salad. Then drain well and pat dry.
In a medium mixing bowl, whisk the yogurt or sour cream, lime juice and zest, sugar, salt and pepper until well combined. Cover and chill until ready to serve. Just before serving in a large bowl toss all the vegetables, chopped parsley and celery leaves; add the sauce and mix well to combine and sprinkle with the cheese and toss again gently. Taste for seasonings and serve.
** Vegan alternative:
For a very different but very good variation on this make this dressing.
2 teaspoons orange zest
1/4 cup fresh orange juice
1/4 cup fresh lime juice
1/2 cup olive oil
1 jalapeño, seeds and membranes removed, minced
2 tablespoons chopped fresh dill or any herb of your choice
Sea salt and freshly ground black pepper to taste
Whisk orange juice, lime juice, jalapeño, 2 tablespoons dill, and zest in a medium bowl. Gradually whisk in 1/2 cup oil; season the vinaigrette with salt and pepper to taste. Pour into a mason jar with a tight lid; keep in refrigerator and use as much as you need for the salad
Sauteed Celery with Tomatoes and Parsley
–adapted from Cooking From an Italian Garden by Paola Scaravelli & Jon Cohen
This is a fun side dish–the combination of the cooked celery, tomatoes, garlic and parsley is delicious. It’s good with a frittata or even over pasta or quinoa or some such.
Serves 4
1 small to medium bunch celery, trimmed and cut into 1-2-inch pieces (about 10 stalks)(reserve leaves for soups, salads, etc.)
1 tablespoon good olive oil
4 garlic cloves, minced
1 1/2 cups diced tomatoes
3 tablespoons parsley, chopped
Salt and freshly ground pepper to taste
Grated Parmesan, for serving (optional)
Steam celery for 5-7 minutes, until just tender when pierced with a knife. Remove from the heat and drain.
In a large, heavy skillet heat the oil over medium-high heat and add the garlic and cook, stirring often, until it’s fragrant, about 30 seconds and then add the tomatoes, parsley, salt and pepper. Stir together, then stir in the celery. Cook, stirring often, until the tomatoes have cooked down and the mixture is reduced and thickened, about 10 minutes. Taste and adjust the seasonings. Serve with grated Parmesan if you’d like.
Faux Ratatouille
I made this quicker and modified version this weekend and was reminded just how delicious any version of this summer vegetable saute/braise is. By all means add some/all of your eggplant this week for a more authentic version.
Serves 4
1 onion, cut into large dice
3 medium summer squash, sliced or diced
1 eggplant (see headnote), optional
Olive oil
Handful of torn basil leaves
2 cloves garlic, minced
Sea salt
Good olive oil for serving
Heat some olive oil in the largest skillet you have over high heat. Add the onions and squash, and eggplant, if using, sprinkle with a bit of salt. Cook on high heat for a few minutes, stirring frequently and then turn down to medium high and continue sautéing until softened and browning just a bit. Now add the tomatoes and bring to a lively simmer and cook for about 10 minutes to marry the flavors and soften the tomatoes. Add the garlic and basil and cook for 2 more minutes. Taste and adjust seasoning. Serve warm (but not hot) or at room temperature with a generous drizzle of good olive oil.
This is a quintessential summer salad that takes 5 minutes to put together. Add feta or fresh mozzarella if you’d like but the simplicity of this is just lovely.
Tomato, Cucumber and Basil Salad
No real need for a recipe here but just as a reminder. . . and feel free to add some crumbled feta and or olives for more heft.
Serves 4
3 cups tomatoes, diced (use any good-tasting slicer or cherry tomatoes and combine them at will)
1 small-medium cucumber, halved or quartered, if large, and thinly sliced (if the cucumber is quite seedy and watery in the center scoop out the seeds and discard and slice the remaining flesh
1/3 cup torpedo onion (or other onion), thinly sliced (or more if you like onion)
Handful of basil leaves, torn or chopped
2 tablespoons olive oil
2 teaspoons red wine vinegar
Sea salt
Combine all ingredients in a bowl and taste and adjust for seasoning.
Cucumber Salad with Peanuts and Sesame
–inspired by two different recipes from 101cookbooks.com
Serves 4
This slightly unusual combination of ingredients and flavors is crunchy, cool, sweet/tart and rather addictive.
2 medium cucumbers, halved, seeds removed and thinly sliced or diced
1 jalapeno, minced (remove the seeds for a milder salad)
1 large clove garlic, finely minced
1 teaspoon fresh ginger, grated or finely minced
1 lime, zest and juice
1 tablespoon rice vinegar
1 1/2 teaspoons fish sauce
2 teaspoons sesame oil
1 teaspoon honey
1-2 teaspoons toasted black sesame seeds (regular are just fine—the black ones look great but the flavor is very similar)
3 tablespoons salted and roasted peanuts, roughly chopped
1/3 cup roasted, flaked coconut (optional)
Fresh basil, mint, or cilantro or a combination of them, chopped
Place the cucumber slices or dice, and chile pepper in a large bowl, toss to mix. In a small bowl whisk together the garlic, ginger, lime zest and juice, rice vinegar, fish sauce, sesame oil, and honey. Drizzle the vinaigrette over the cucumbers and toss until thoroughly mixed. Refrigerate for 30 minutes to allow the flavors to deepen. Before serving add the sesame seeds, toasted coconut (if using) peanuts, and herbs and toss again. Taste and adjust seasoning and serve.