English cucumber mint soup
Cold soups like this one are welcome refreshers in the summer months. Garnish with a bit of crumbled feta or goat cheese, if you like. To lighten the soup, substitute low-fat sour cream for regular.
Ingredients
1 1/2 cups nonfat plain yogurt
1/2 cup sour cream
1/3 cup mint leaves, plus a few extra sprigs for garnish
1/4 cup flat-leaf parsley leaves
3 green onions, trimmed and roughly chopped
2 English cucumbers, peeled, and seeded and roughly chopped
1 clove garlic, roughly chopped
Salt and white pepper to taste
Method
Put all of the ingredients into a blender and purée until smooth. Transfer to a bowl, cover and chill for at least 2 hours. Ladle into bowls and serve, garnished with sprigs of mint.
Nutrition
Per serving (about 7oz/214g-wt.): 120 calories (45 from fat), 5g total fat, 3.5g saturated fat, 20mg cholesterol, 360mg sodium, 12g total carbohydrate (1g dietary fiber, 7g sugar), 6g protein
Tags: No Cook, Make Ahead, Family Friendly, Wheat Free, Vegetarian, Gluten Free
Quoted from Whole foods Market
http://www.wholefoodsmarket.com/recipes/436
Cucumbers Vinaigrette
By MARTHA ROSE SHULMAN
Cucumbers tossed with a vinaigrette can be ordinary, but if you slice the cucumbers paper-thin, the dish is memorable. I first ate cucumbers prepared this way on a balcony in Lake Como , Italy . It was my first day in Europe , on my first trip, and I was 15. The recollection is still vivid.
1 1/2 pounds cucumbers, peeled if waxed and sliced very thin
3 tablespoons champagne vinegar
1/2 teaspoon Dijon mustard (more to taste)
Salt and freshly ground pepper
1/4 cup canola oil
2 tablespoons extra virgin olive oil
Optional: finely chopped fresh parsley, dill or chives
1 shallot, minced
1. If using regular cucumbers, cut in half lengthwise and scoop out the seeds with a small spoon. Slice paper-thin. (English cucumbers and Persian cucumbers can just be sliced paper-thin without removing the seeds.) Place the cucumbers in a bowl.
2. In a small bowl or measuring cup, combine the vinegar, mustard, salt and pepper and whisk together. Whisk in the canola oil and the olive oil. Toss with the cucumbers, along with any of the optional ingredients. Taste and adjust seasonings. Serve right away, or refrigerate for up to 30 minutes and serve.
Yield: Serves six.
Advance preparation: You can make this up to 30 minutes before serving. If the cucumbers sit for too long, the dressing will become watery. If this happens, adjust seasoning, or use a slotted spoon to serve.
Nutritional information per serving: 139 calories; 14 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 3 grams carbohydrates; 1 gram dietary fiber; 11 milligrams sodium (does not include salt added during cooking); 1 gram protein
Martha Rose Shulman can be reached at martha-rose-shulman.com.
Halibut With Cucumbers and Dill
By MARTHA ROSE SHULMAN
When I lived in France , I made this dish with sole, but Atlantic sole is no longer an eco-friendly choice. If you live in California and can get sand dabs, they make a good substitute, as does Pacific halibut.
2 medium cucumbers, peeled if waxed, or 1 European seedless cucumber
3 tablespoons chopped fresh dill
Salt and freshly ground pepper
1 1/2 pounds Pacific halibut fillets or sand dabs
2 large garlic cloves, minced
1 or 2 shallots, minced (optional)
1/4 cup fresh lemon juice
1 tablespoon extra virgin olive oil
1/4 cup dry white wine
1. Preheat the oven to 425 degrees. If using regular cucumbers, cut in half lengthwise, scoop out the seeds and slice thin. If using a European cucumber, just slice thin. Oil a baking dish large enough to accommodate the fish fillets in one layer. Cut a piece of parchment the size of the baking dish, and set it aside. Line the baking dish with half of the cucumber slices. Sprinkle on 1 tablespoon of the dill and salt and pepper lightly.
2. Rinse the fish fillets, and pat dry. With the tip of a sharp knife, score them on the diagonal a few times (this prevents them from curling when they cook). Lay on top of the cucumbers. Salt and pepper lightly, and sprinkle on the garlic and shallot. Sprinkle with another tablespoon of the dill, and drizzle on half the lemon juice and the olive oil. Top with the remaining cucumbers. Add the remaining lemon juice, and sprinkle the remaining dill over the top layer of cucumbers. Add the white wine, and cover with the parchment. Cover the dish tightly with foil, and place in the oven. Bake 10 to 15 minutes until the fish is opaque and pulls apart when stuck with a fork.
3. Remove from the oven, let sit for a few minutes and then serve from the baking dish, spooning some of the liquid from the baking dish over the top.
Yield: Serves four.
Advance preparation: If you wish, you can assemble the dish ahead of time, but don’t add the lemon juice or wine. Cover with plastic, and refrigerate for one hour or longer. When ready to bake, add the lemon juice and wine.
Nutritional information per serving: 245 calories; 7 grams fat; 1 gram saturated fat; 54 milligrams cholesterol; 4 grams carbohydrates; 1 gram dietary fiber; 95 milligrams sodium (does not include salt added during cooking); 36 grams protein
Martha Rose Shulman can be reached at martha-rose-shulman.com.
Iranian Tomato and Cucumber Salad
By MARTHA ROSE SHULMAN
This is adapted from a recipe in the Iranian cookbook “New Food of Life,” by Najmieh Batmanglij. The emphasis here is as much on fresh herbs as on tomatoes and cucumbers.
3 Persian cucumbers, or 1 long European cucumber (or if neither is available, 2 regular cucumbers)
1 pound ripe tomatoes
2 tablespoons fresh lime juice
Salt to taste
1 garlic clove, mashed to a puree with 1/4 teaspoon salt
Freshly ground pepper
1/4 cup extra virgin olive oil
2 scallions, chopped
4 radishes, thinly sliced
1 cup chopped flat-leaf parsley
1/4 cup chopped fresh mint
1/4 cup chopped cilantro
1. If using seedless cucumbers (Persian or European), cut in 3/4-inch dice. If using regular cucumbers, peel, if waxed, and cut in half lengthwise. Using a small spoon, scrape out the seeds and discard. Cut the cucumbers into 3/4-inch dice. Place in a large bowl with the tomatoes.
2. Whisk together the lime juice, garlic, pepper and olive oil. Toss with the cucumbers and tomatoes. Add the remaining ingredients, and toss everything together thoroughly. Taste, adjust seasonings and serve.
Yield: Serves four.
Advance preparation: You can make this a couple of hours ahead, but don’t salt or toss until you serve it.
Nutritional information per serving: 169 calories; 14 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 10 grams carbohydrates; 3 grams dietary fiber; 170 milligrams sodium (does not include salt added during cooking); 2 grams protein
Martha Rose Shulman can be reached at martha-rose-shulman.com.
Also refer to:
http://www.nytimes.com/2010/08/13/health/nutrition/13recipehealth.html?ref=health
