Mediterranean Cucumber–Mint Refresher: Hydration à la Hellenic

Nutritional Overview

(per serving)

• Calories: 18 kcal

• Protein: 0.5 g

• Fat: 0 g

• Carbohydrates: 4 g

• Sugar: 2.5 g (naturally occurring)

• Fibre: 0.5 g

(Values approximate; based on fresh produce and no added sugar.)

Ingredients

(Serves 2)

• 500 ml (2 cups) filtered water

• ½ medium cucumber, thinly sliced into ribbons

• 6–8 fresh mint leaves

• 1 tsp freshly squeezed lemon juice

• 1 tsp extra virgin olive oil (optional, for added mouthfeel and antioxidants)

• Ice cubes to serve

Method

1. Assemble the infusion: Add cucumber ribbons, mint leaves, and lemon juice to a glass jug.

2. Add liquid luxury: Pour in filtered water, stir gently, and allow to infuse for at least 10 minutes in the refrigerator.

3. Optional Mediterranean twist: Add a few drops of olive oil just before serving - it creates a light emulsion that enhances texture and polyphenol content.

4. Serve chilled: Strain (if desired) and pour over ice. Garnish with mint and a cucumber curl.

The Science of the Beverage

Cucumber (Cucumis sativus):
Composed of over 95% water, cucumber provides hydrating electrolytes and phytochemicals like cucurbitacins and lignans, known for antioxidant and anti-inflammatory activity (Nema et al., 2011). It’s gentle on the digestive tract and supports healthy skin through silica and vitamin K.

Mint (Mentha spicata):
Mint offers rosmarinic acid and menthol, which have mild antispasmodic and digestive benefits. Studies link mint with reduced bloating and improved gastrointestinal comfort (Kennedy et al., 2011).

Lemon (Citrus limon):
Beyond its zesty brightness, lemon is a natural alkaliser, supporting pH balance and providing vitamin C and flavonoids like hesperidin and eriocitrin, known for antioxidant protection (González-Molina et al., 2010).

Olive Oil (Olea europaea):
Optional yet quintessentially Mediterranean, extra virgin olive oil introduces oleocanthal and hydroxytyrosol - potent anti-inflammatory compounds that mimic ibuprofen’s effects at the molecular level (Beauchamp et al., 2005). Even a teaspoon adds a velvety texture and a hint of coastal complexity.

References

• Beauchamp, G. K., et al. (2005). Phytochemistry: Ibuprofen-like activity in extra-virgin olive oil. Nature, 437(7055), 45–46.

• González-Molina, E., et al. (2010). Health-promoting properties of citrus flavonoids. Food & Function, 1(1), 51–58.

• Kennedy, D. O., et al. (2011). Modulation of cognitive performance and mood by peppermint and ylang-ylang essential oils. International Journal of Neuroscience, 121(9), 615–623.

• Nema, N. K., et al. (2011). Antioxidant and anti-inflammatory activity of Cucumis sativus fruits. International Journal of Pharmacy and Pharmaceutical Sciences, 3(3), 216–221.

Artistic interpretation - details may differ from the actual.