Jo Knows – by Joanne Nijhuis
WILTED CUCUMBER AND DILL SALAD
Sep. 21, 2024 – Fresh, local field cucumbers are a nutrition-packed treat to be savoured! Equally great to munch on as a snack or to serve with meals, field cucumbers are especially delicious at this time of year. For a change of pace, try this Wilted Cucumber and Dill Salad. Even though you will need a few hours to ‘wilt’ the cucumbers before adding the remaining ingredients, this dish is very easy to prepare and worth the extra effort.
DID YOU KNOW?
Cucumbers are not actually vegetables, but considered fruit as they contain seeds and grow from flowering plants. There are hundreds of varieties of cucumbers grown throughout the world and they belong to the same family of plant species as melons and squash. Cucumbers are 95% water, low in calories and a good source of phytonutrients, a powerful plant-based antioxidant that has health protective benefits. Cucumbers are packed with many minerals and vitamins, including magnesium, potassium, manganese, vitamin K, vitamin C and the B vitamins.
RECIPE
INGREDIENTS
- 4 cups (1000 ml) field or English cucumbers,
thinly sliced
- ¼ cup (63 ml) salt to ‘wilt’ the cucumbers
- 2/3 cup (188 ml) red or white onions, thinly
sliced
- 1/3 cup (83 ml) plain Greek yogurt, sour cream, or plant-based yogurt or sour cream
- 1 tablespoon (15 ml) rice vinegar, apple cider
vinegar, or red wine vinegar
- 1 teaspoon (5 ml) honey, maple syrup or
granulated sugar
- 2-3 tablespoons (30-45 ml) chopped fresh
dill or 2-3 teaspoons dried dill
- Salt and pepper to taste
INSTRUCTIONS
- Combine the salt and cucumbers in a bowl and set aside for 2-3 hours to ‘wilt’.
- Place the wilted cucumbers in a colander and thoroughly rinse for several minutes with cold water to remove the salt. Drain well.
- In a medium bowl prepare the dressing by whisking together the yogurt or sour cream, vinegar, honey, maple syrup or sugar.
- Add the cucumber, onion and dill to the bowl with the prepared salad dressing.
- Taste and correct the seasoning with salt and pepper.
- Garnish with fresh dill, if desired.
- Refrigerate until ready to serve.
ENJOY!
Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling – in person and online via Zoom Health. For more information, email Joanne at jo.knows.nutrition@outlook.com