Check out two cool-as-a-cucumber fruits and veggies this month—both cucumber and cantaloupe are summer foods that are refreshing on a hot afternoon.

If you have a small vegetable garden, you know squash will grow abundantly. The same goes for cucumbers, also in the gourd family, which are delicious plain or pickled. Cucumbers are cooling vegetables. Try these tips below for a fresh take on this popular summertime vegetable.

Use slices for dipping

Make a low-fat creamy dip with low-fat plain yogurt, a scoop of mayonnaise and packet of ranch seasoning. Dip cucumber slices in to your heart’s desire!

Replace crackers

Top cucumber slices with cream cheese and a small piece of smoked salmon and a few capers for a special appetizer or tasty snack. Kids will enjoy building mini “sandwiches” out of cucumbers, cheese and rolls of lunchmeat.

Refresh and flavor

If you’re tired of drinking plain water, add some cucumber slices to a pitcher of ice water to get the refreshing flavor of these green veggies. Add lemon or lime, or mint to make it even cooler!

Cool off with a salad

Cucumber salads can take on any flavor you prefer, whether sour and sharp or zesty and fruity, and they’re quick to pull together.

Cucumber Watermelon Salad


  • 3 cups peeled and cubed cucumber
  • 3 cups cubed seedless watermelon
  • 3 tablespoons fresh lime juice
  • ¾ teaspoon salt
  • Fresh ground pepper, to taste
  • Lime zest (optional)


Combine all ingredients in a large bowl and serve immediately. If serving later, add salt immediately before serving.

Cantaloupe Crazy

Cantaloupe usually needs no introduction—when ripe, it’s a refreshing, cooling melon that pairs well with sweet or savory, and it great eaten on its own. Chop up a melon and keep it in the fridge to stay cool, or use a melon baller to make perfect bite-sized pieces for a fruit salad.

If you prefer savory flavors, sprinkle a small amount of salt on melon before eating. It’s a new flavor experience! Cantaloupe also makes a nice compliment for a meat and cheese plate.

Test out this refreshing smoothie for breakfast. Once you’ve tried it, get creative by adding different frozen fruits.

Refreshing Cantaloupe Smoothie


  • 2 large slices cantaloupe
  • 1 cup milk or nut milk
  • 1 cup yogurt
  • 1 tablespoon honey
  • Ice, as needed


Combine all ingredients in a blender; enjoy immediately! Try freezing cantaloupe for a different texture smoothie.