The cucumber is a member of the family which includes courgettes, pumpkins, melons and squash. They are thought to have originated in Asia and it was Christopher Columbus who first brought them to Europe. They then became a popular vegetable and salad ingredient.

Cucumbers are 96% water and this makes them a refreshing, thirst-quenching vegetable, best eaten raw. However, they do also have a role to play in hot dishes as well, particularly chicken and fish dishes. Use cucumbers freely due to their low calories value.

These days cucumbers are widely available and widely used. They can be used In dishes from wafer-thin summer cucumber sandwiches, to chunky salads such as Greek salad and for a subtle raita side dish for serving with spicy curries.

Buying
This familiar English salad vegetable can be bought from supermarkets and green grocers whole or in pre-cut pieces. The most common varieties of cucumber are long smooth skinned ones or the more stubby ridge-skinned version. Some shops also stock baby cucumbers, which have a more delicate nature and fewer seeds. What ever way you choose to buy cucumber, the peel should be dark green and the vegetable should have a firm, heavy feel with no signs of damage, soft patches or withering.

Storing
Always store cucumbers in the salad box in the fridge. To stop them drying out, cucumber halves should be wrapped in cling film or kept in the original packaging if pre-packed. Check the sell-by date on the labels of
pre-packed cut cucumbers as an indication of storage time. They will probably keep for only a couple of days or so. Whole cucumbers stay fresh for longer but, once cut, will begin to deteriorate and should be used up quickly.

Nutrition
Because cucumbers are made up of 96% water, they are consequently extremely low in calories. A 100g/4oz portion of raw cucumber has only 10 calories, with less than 1 gram of protein and only a trace of fat. There are 1.5g carbohydrates in this amount.

There are only small amounts of vitamins in cucumber, the largest being 2g of vitamin C, which boosts the immune system. The dark green colour of the skin indicates the presence of carotene, or vitamin A, which
helps with vision. Minerals found in cucumber include potassium, calcium and magnesium.

Cucumber Ideas
Fish accompaniment Lightly steamed deseeded cucumber chunks are delicious as an accompaniment to grilled fish. Serve them tossed in melted low-fat spread with fresh chopped mint stirred through.

Cucumber pickle
This fresh cucumber and onion pickle works well as part of a salad buffet or to serve with cold ham or cold roast pork. Slice 1 cucumber thinly and place in a bowl with 1 peeled and thinly sliced Spanish onion. Mix together, then place in a shallow dish. Pour over enough malt vinegar to cover and stir in 1tsp caster sugar. Season with salt and freshly ground black pepper. Leave for a couple of hours or over night if possible.

Greek salad
For a delicious Greek salad, mix wedges of beef tomatoes in a bowl with chunks of cucumber, roughly chopped peeled onion and cubes of feta cheese. Scatter in some pitted black olives and roughly torn fresh flat-leaf parsley. Dress with 1 tablespoon extra virgin Greek olive oil and freshly squeezed lemon juice.

Raita
Cucumber raita is a cooling accompaniment to a hot curry. For 4, peel, deseed and finely dice 1/2 cucumber and place in a bowl with 1 tbsp grated onion. Stir in 150ml/1/4 pt natural yogurt and 1 tbsp finely chopped fresh mint. Season with salt and freshly ground black pepper and spoon into a pot. Serve chilled.

Fancy Serving
For a pretty serving idea, use long strips of cucumber peel to tie up bundles of poached leek strips, asparagus spears or french beans. To do this, remove strips of skin from the whole length of a cucumber with a zester, dragging it all the way down to get long laces. Blanch for 10 seconds and blot dry before using.

Canapes
Little cucumber appetisers filled with low fat garlic cream cheese work well with drinks. Cut thick rounds from a cucumber and top with a teaspoon of cheese. Finish with fresh flat-leaf parsley sprigs and serve on a platter.