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Bethany Bachmann
County Engagement Specialist


This handout provides information regarding cucumbers in your diet.


  • Description
  • Selecting
  • Storing
  • Preparing
  • Recipe


  • 1

A flyer highlighting the benefits of produce.



Cucumbers are typically in season July through October. Most of the beneficial nutrients in cucumbers are found in the skin. This includes potassium, vitamin K, magnesium and fiber. Potassium plays a critical role in maintaining blood pressure. Vitamin K and magnesium support muscle and nerve function. Vitamin K is also a critical nutrient needed for blood clotting.

Cucumbers should have a uniform green color without yellow spots. Select firm cucumbers without blemishes or soft spots, which could indicate that have started to deteriorate.

Unwashed cucumbers can be stored up to 1 week in the refrigerator. Quality may be maintained longer if stored unwashed in a moisture-proof bag.

Rinse cucumbers under cool running water. If choosing to remove seeds, cut in half lengthwise and scoop seeds out with a spoon.

Recipe of the Month
Cucumber and Ricotta Bites


  • 1 cucumber, sliced into
  • 1/8 inch rounds
  • Cherry tomatoes, cut in half
  • 1 cup ricotta cheese
  • 1 tsp fresh dill
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • Red chili flakes to taste
  • Salt and pepper to taste



  • Mix ricotta cheese and all seasonings together in a bowl.
  • Top each cucumber with ¼ tsp of ricotta mixture and half of a cherry tomato.
  • Garnish with fresh cracked black pepper or additional chopped fresh dill and serve.

**Any herbs can be used in the ricotta mixture. Low-fat cream cheese can also be substituted for ricotta.