Cucumber: Fruit / Vegetable of the Month

Of course you've heard the saying "As cool as a cucumber". Who couldn't use a little cool during these hot summer days?

Cucumbers are great summer food because they are 96% water helping you and the kids stay hydrated. Cucumbers are also a good source of vitamin K, needed for blood clotting, bone health and protecting against heart disease. Cucumbers have a mild taste and can be paired with many different foods because of this. Some people describe cucumbers as tasting bitter; peeling a cucumber will remove this taste. 

Cucumbers are members of the gourd family and are technically a fruit but are prepared and eaten culturally as a vegetable. Choose firm, dark green cucumbers that are heavy for their size. Keep wrapped in a plastic bag or sealed container in the refrigerator for up to a week. If you slice them, be sure to wrap them well so they don't lose much of the water that makes them so crisp. 

Slice cucumbers into ice water to infuse flavor.

Our local deli makes a sandwich referred to as "The #2" made with bread (your choice), cream cheese spread on each slice. They add peeled, sliced cucumbers to one slice and sliced, green onions to the other slice. Then they load shaved ham in the middle, bringing both sides together and cutting in half. Children will enjoy the creamy taste of this sandwich. If they shy away from green onions, just omit or perhaps offer a bit of fresh dill in it's place. 

We also made these delicious and nutritious finger foods using cucumber slices.

Spread cucumber slices with any soft cheese (we used ricotta) and top with a dried fruit (we used dried cranberries). 

If you are child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program.

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages   14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......