It was a mighty hot summer this year, with environmental scientists hypothesising a continuation of warmer weather into autumn. Summer has made way for crunchy leaves underfoot by day, but temperate nights are lingering. As we observe seasons shifting before our eyes, the humble cucumber remains a seasonal mainstay, continuing to transition well from month to month throughout the changing year.

A cucumber’s refreshing crunch can cool you down from the inside out in summer but also keep you satisfied and content in the cooler months, offering a lengthy list of health benefits your body will thank you for on a daily basis.

Did you know that cucumbers soothe inflammation? There’s nothing quite as miserable as fighting pain and inflammation in trans-seasonal conditions. Take, for example, fibromyalgia sufferers, whose muscular pain can intensify due to changing barometric pressure and intensify from their temperature sensitivities.

Cucumbers can bring healing to inflammatory conditions such as fibromyalgia at a cellular level. They’re a valuable source of flavonoid antioxidants, including quercetin, apigenin, luteoilin and kaempferol, which have all been shown to contain powerful anti-inflammatory properties in various studies. Cucumber accomplishes this task by inhibiting the activity of pro-inflammatory enzymes and by preventing the overproduction of nitric oxide, which can increase the likelihood of excessive inflammation.

Cucumbers are also being researched for their ability to kick cancer in the butt. Some very interesting research is being conducted by pharmaceutical companies on the anti-cancer benefits of cucumbers, with the belief that one group of compounds found in the vegetable — known as cucurbitacins — may lead to the development of new anti-cancer drugs. Cucurbitacins are a phytonutrient, and cucurbitacins A, B, C, D and E have all been identified within cucumbers. Researchers have discovered that several different signalling pathways required for cancer cell development and survival are blocked by the activity of these compounds. It’s expected that human studies in the future will confirm the anti-cancer benefits of incorporating cucumbers into the daily diet.

If dehydration is a problem for you, cucumbers score high on the hydration scale. Did you know that cucumbers are 95 per cent water? In warm temperatures, cucumbers are therefore the perfect snack, keeping you super-hydrated and regulating your body’s inner temperature. They’re a wonderful detoxifier and are incredibly high in alkaline-forming minerals. They are also an excellent source of vitamins C and A, folate, manganese, potassium, silica, sulphur and smaller amounts of B vitamins, sodium, calcium and phosphorus. Cucumbers are an even more nutritious method of hydration than water alone!

If a silky-smooth complexion is what you are seeking after months of dehydrating weather, a diet rich in wholefoods — predominantly plant foods — can give you the confidence to kiss your autumn concealer goodbye. You’ll enjoy the glowing benefits of Beauty that shines from the inside out. Cucumbers are a staple for achieving this natural beauty and are known for their skin benefits. They’re high in silica, which is notorious for boosting skin elasticity and clearing the complexion, bringing a smooth and supple appearance to the skin. They’re also wonderful for aiding healthy digestion: the dark-green outer skin is rich in fibre, which helps to rid the body of skin-sabotaging free radicals and toxins. Enjoy cucumbers in juices and smoothies to really pack those benefits into your system in a way that’s easily absorbed.

Never underestimate the power of the common cucumber. By including this wonder food into your daily diet, you can be sure you’re bringing a wealth of vital health benefits to your body that’ll keep you super hydrated and prevent and fight chronic illness, all the while keeping your skin gorgeously glowing.

But watch out: cucumbers are often sprayed with pesticides, which will burden your system with toxins, only propagating health problems. It’s vital that you invest in organic, chemical- and pesticide-free produce wherever possible.

Breakfast

Cucumber & Blueberry Pick-Me-Up

Smoothies are perfect for starting the day on the right foot. Full of antioxidant goodness, they taste divine and are fast and easy to prepare with hardly any cleanup time.

Prep time: 5 mins
Blend time: 1 min
Serves: 2

1 large cucumber, peeled & sliced
1 cup spinach
2 cups fresh blueberries
1 cup coconut water or filtered water
2 cups ice cubes 

Place all ingredients in a blender until smooth. Serve immediately.

Lunch

Japanese Cucumber Salad

Cucumber salad is fresh and light for the days when you want to take it easy and simply at lunchtime. The most delicious part of this salad, which is perfect for an autumn picnic, is a wonderful combination of sweet and sour from the cucumber and the apple cider vinegar. The toasted sesame seeds give it an additional crunchiness.

Prep time: 10 mins
Marinade time: 20 min
Serves: 2

2 cups thinly sliced cucumbers
Good pinch Celtic sea salt
¼ tsp freshly cracked black pepper
â…› tsp stevia
1 tbsp wheat-free tamari
¼ cup apple cider vinegar
1 tsp sesame oil
2 tsp sesame seeds (toasted)

Peel cucumbers, cut lengthwise and slice thinly.

In a large bowl, combine cucumbers, sea salt and pepper. In a separate bowl, combine stevia, tamari, vinegar and sesame oil, and mix well. Pour dressing over cucumbers. 

Let marinate for 20 minutes before serving. Sprinkle with toasted sesame seeds.

Dinner

Infused Chicken Wings With Cucumber Dipping Sauce

Why not try these flavour-infused wings accompanied by creamy cucumber dipping sauce? Providing essential nutrients and vitamins and great for entertaining too, these wings will fly off the plate.

Prep time: 10 mins
Cook time: 20 min
Serves: 2

3 tbsp lemon juice
2 tbsp EV olive oil
2 tbsp wheat-free tamari
7 drops liquid stevia
1 tsp oregano
1 garlic clove, minced
Pinch Celtic sea salt
6 large chicken wings 

Cucumber Sauce

½ cup plain Greek yogurt (or coconut milk for dairy-free)
½ cup chopped, peeled cucumber
2 tbsp fresh dill
1 garlic clove, crushed

Set oven to 220°C.

Combine the lemon juice, oil, tamari, stevia, oregano, garlic and salt in a bowl. Add chicken wings and cover with marinade, then refrigerate for 10 mins (can be marinated overnight for a richer flavour).

Meanwhile, place dressing ingredients in a blender and blend until smooth. Transfer to a small bowl and refrigerate.

Place wings on a greased baking tray and place in oven for 20 mins, turning once during cooking. Remove and serve with dipping sauce.