What to do with a cucumber! …. A smoothie with banana, peanut butter and maple syrup

Cucumbers are this kind of vegetable that I find boring. Mostly because I have learnt (when I was living in France) to make one major recipe with them, cucumber salad… cucumber salad… mixed salad with cucumber for a change.

To say the truth, I also enjoy cucumber in sandwich: French baguette, brie, cucumber and sunflower sprouts. Yummy but this is only a few slices of cucumber… not really enough.

As I try to diversify my diet, each time I go to the market or the small “fruits and vegetables” shop near my apartment, I can’t resist the temptation. And each time, 2 to 3 cucumbers are irremediably dropping into my shopping basket. This happens not only because they are cheap but also because I love their freshness.

And to be honest, I am also aware that cucumber is good for your health!

I know, I know we are focusing on the rainbow colors for fruits and vegetables, a real obsession because we have learnt that more colourful are the veggies and fruits, better this is for your health.

But one of the general rules in nutrition and health sciences that I have learnt in my previous life (when I was a nutrition scientist) is the fact that nothing is everlasting. And as a result, I was not surprise when we have rediscovered a few years ago that white vegetables are also good for our health.

White is now part of the “rainbow colours” good for your health, and cucumber is one of the good white veggies.

Let’s review why cucumber is good for your health…

Despite the fact that cucumbers are made up of mostly (95 %) water, they are rich in vitamin K (21 % of daily intake per 100 grams), B vitamins (~10%), copper (2%), potassium (4%), vitamin C (5%), and manganese (4%). In addition, they contain unique polyphenols and other compounds that may help reduce your risk of chronic diseases and much, much more.

Then …

Cucumber can flush out toxins. All that water in cucumber acts as a virtual broom, sweeping waste products out of your system. With regular use, cucumber is known to dissolve kidney stones.

Cucumber can protect your brain because of its anti-inflammatory flavonol called fisetin content that appears to play an important role in brain health by improving your memory and protecting your nerve cells from age-related decline.

It will reduce your risk of cancer because it contains polyphenols called lignans that may help to lower your risk of breast, uterine, ovarian, and prostate cancers. It also contains phytonutrients called cucurbitacins, which also have anti-cancer properties.

It fights Inflammation by “cooling” the inflammatory response in your body, in part by inhibiting the activity of pro-inflammatory enzymes.

Cucumbers have antioxidant properties because they contain numerous antioxidants like vitamin C and beta-carotene as well as flavonoids that provide additional benefits like “natural antihistamine ” & anticancer properties and that can also lower your risk of chronic diseases including heart disease.

It can help to manage stress because it contains multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress.

Cucumber can support your digestive health because it is rich in two of the most basic elements needed for healthy digestion: water and fiber.Cucumber skins contain insoluble fiber, which helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination.

It can support heart health because of its contain in potassium, which is associated with lower blood pressure levels.

Cucumbers can help with diabetes and cholesterol. It contains a hormone which is needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients. It also contains sterols that may help reduce bad cholesterol levels.

It can promote joint health, relieves gout and arthritis pain. Cucumber is an excellent source of silica, which is known to help promotes joint health by strengthening the connective tissues.

Who have thought that this watery fruit (yes, this is a fruit) is a super food!

One thing I have learnt over the past two years is the fact that cucumbers make a great base for vegetable juice as well as smoothie because of its mild flavor and high water content. And this is how I really enjoy my 3 cucumbers in a weekly basis.

I think it is time to cook, this is my recipe:

 

Servings: 4          Preparation time: 10 minutes

Ingredients

2 to 3 bananas cut into chunks

1 cucumber sliced

2 tablespoons of all-natural peanut butter

1 to 2 tablespoons of organic maple syrup

1 cup of 2% milk (or almond milk as an alternative)

If you want to increase your protein intake, you can add 1 to 2 scoops of rice or egg protein

6 ice cubes

Preparation

Put all ingredients into a blender in the order listed and blend until smooth.

Blending times may vary depending on the type of blender you own. If you have a Vitamix blender, start the blender off on variable 1 and quickly increase to variable 10, then to high.  Let blend for about 20-30 seconds on high.

I love the combination banana, peanut butter and maple syrup, which is softened by the freshness of the cucumber. It is really refreshing!

I drink some for breakfast and I keep one glass for later in the day as a snack – easy to carry in a thermos, easy to drink when you are in the go.

I keep the leftover (if any) in the fridge for 24 hours maximum.

Bonne Appetite!

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