Cucumber sandwiches are a classic, light, and refreshing option, perfect for a quick lunch, a light snack, or even as part of a tea party spread. They offer a delightful combination of crisp cucumber, creamy cheese, and soft bread, making them a satisfying and healthy choice. This article delves into the nutritional aspects of cucumber sandwiches and provides a simple recipe to make your own.
Nutritional Information
A single serving of a cucumber sandwich (approximately 125g) contains approximately 119 calories. The macronutrient distribution is as follows:
- Carbohydrates: 16g (55% of calories)
- Net carbs: 15g
- Fiber: 1g (4% Daily Value)
- Sugar: 4g
- Sucrose: 0.2g
- Glucose: 1g
- Fructose: 2g
- Lactose: 0g
- Maltose: 0.4g
- Galactose: 0g
- Starch: 10g
- Fat: 5g (36% of calories)
- Saturated fat: 1g (4% Daily Value)
- Monounsaturated fat: 1g
- Polyunsaturated fat: 3g
- Trans fat: 0g
- Protein: 3g (9% of calories)
The calorie density is relatively low, at 95 calories per 100g.
Vitamins and Minerals
Cucumber sandwiches provide a range of vitamins and minerals, contributing to overall nutritional intake:
- Calcium: 51mg (5% Daily Value)
- Iron: 1mg (14% Daily Value)
- Potassium: 165mg (4% Daily Value)
- Vitamin C: 3mg (3% Daily Value)
- Vitamin K: 12μg (10% Daily Value)
- Folate (B9): 37μg (9% Daily Value)
- Niacin: 1mg (8% Daily Value)
- Pantothenic acid: 0.4mg (7% Daily Value)
- Riboflavin (B2): 0.1mg (7% Daily Value)
- Thiamine: 0.2mg (14% Daily Value)
- Vitamin A: 4μg (0.4% Daily Value)
- Vitamin B6: 0.1mg (6% Daily Value)
- Selenium: 6μg (10% Daily Value)
- Copper: 0.1mg (7% Daily Value)
- Magnesium: 17mg (4% Daily Value)
- Manganese: 0.2mg (9% Daily Value)
- Phosphorus: 47mg (7% Daily Value)
- Zinc: 0.4mg (3% Daily Value)
- Alpha carotene: 8μg
- Beta carotene: 34μg
- Choline: 9mg (2% Daily Value)
- Fluoride: 13μg
Other Components
- Cholesterol: 2mg (1% Daily Value)
- Sodium: 193mg (8% Daily Value)
- Caffeine: 0mg
- Theobromine: 0mg
Amino Acid Profile
Cucumber sandwiches contain a variety of amino acids:
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- Alanine: 0.1g
- Arginine: 0.1g
- Aspartic acid: 0.1g
- Cystine: 0g
- Glutamic acid: 1g
- Glycine: 0.1g
- Histidine: 0.1g
- Hydroxyproline: 0g
- Isoleucine: 0.1g
- Leucine: 0.2g
- Lysine: 0.1g
- Methionine: 0g
- Phenylalanine: 0.1g
- Proline: 0.2g
- Serine: 0.1g
- Threonine: 0.1g
- Tryptophan: 0g
- Tyrosine: 0.1g
- Valine: 0.1g
Recipe for a Classic Cucumber Sandwich
This recipe provides instructions for making a single serving of a traditional cucumber sandwich.
Prep Time: 10 minutes
Ingredients:
- 1 cucumber with peel (about 301g), thinly sliced
- 2 slices of white bread (commercially prepared), crusts removed (or about 24g of the white part)
- ¼ of a sweet onion (about 83g), thinly shaved
- Mayonnaise (for spreading)
- Salt (1 dash, or 0.4g)
Instructions:
- Slice the cucumber as thinly as possible (about 1/8" thick).
- If desired, using a cookie cutter, cut out circles from the white part of the bread slices. Discard the crusts.
- Spread a thin layer of mayonnaise on each bread circle.
- Artfully arrange 3-4 cucumber slices on each slice of bread.
- Top with 3-4 shavings of onion.
- Sprinkle each sandwich with salt.
- Enjoy!
Variations and Healthier Options
While the classic cucumber sandwich is delicious, there are many ways to customize it to fit your dietary needs and preferences.
Healthier Bread Choices
Instead of white bread, opt for whole-wheat sandwich bread to increase the fiber content and provide more nutrients.
Cream Cheese and Yogurt Variation
For a lighter and tangier version, consider using a mixture of cream cheese and Greek yogurt instead of mayonnaise. This reduces the fat content while adding protein and probiotics.
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Ingredients:
- 2 ounces cream cheese, room temperature
- 1 tablespoon low-fat plain Greek yogurt
- 1 tablespoon sliced fresh chives
- 1 tablespoon chopped fresh dill
- ¼ teaspoon ground pepper
- 2 slices whole-wheat sandwich bread
- ⅓ cup thinly sliced English cucumber
Instructions:
- In a small bowl, stir together cream cheese, yogurt, chives, dill, and pepper until well-blended.
- Spread the mixture evenly on one side of each bread slice.
- Top 1 slice with cucumber slices. Then top with the other bread slice, cream cheese-side down.
- Cut the crusts from the sandwich. Then cut it in half.
This variation provides approximately 358 calories, 22g fat (12g saturated fat), 59mg cholesterol, 439mg sodium, 29g carbohydrate (6g sugars, 4g fiber), and 12g protein per sandwich.
Adding Protein
To make the sandwich more filling and nutritious, consider adding a source of protein, such as:
- Thin slices of smoked salmon or turkey
- A sprinkle of hemp seeds or chia seeds
- A thin layer of hummus
Other additions
- Fresh herbs: Dill, mint, or chives add a burst of flavor.
- Lemon juice or zest: A touch of citrus brightens the flavors.
- Spices: A pinch of black pepper or red pepper flakes adds a subtle kick.
Serving Suggestions
Cucumber sandwiches are versatile and can be enjoyed in various settings:
- Lunch: Pair with a side salad or soup for a light and satisfying meal.
- Snack: A quick and easy option for a mid-afternoon pick-me-up.
- Tea Party: A classic addition to any tea party spread.
- Appetizer: Cut into small triangles or fingers for an elegant appetizer.
- Lunchbox: A child-friendly and healthy option for school lunches.
Read also: Healthy Cucumber Snacks