Mary Kmak has turned her life around, losing over one hundred and twenty-five pounds, and found a path to health through the Tucson Medical Center Wellness program. In Mary’s Promise she shares tips, recipes, challenges that she has learned along the way. Today, she shares a cucumber salad to add to your repertoire Mary’s Promise reflects her experience and does not constitute medical advice. Please consult your primary care physician before embarking on an exercise regime.


Hello Readers,

One way to make sure your diet is healthy and doesn’t break the bank is to make sure you buy in season. Right now, cucumbers are in season and super cheap! If you’re a vegetable gardener in Southern Arizona you are probably overrun with cucumbers.

This cucumber salad is one of my favorite go to recipes for the family BBQ. Cucumbers are the forgotten veggie that most people use only in their salad toppings, but their crunchy, refreshing taste can be the spotlight in your dish, not just the trimmings.  This recipe not only tastes great, but is quick and easy.


1/4 cup low-fat greek plain yogurt

2 TBSP white wine vinegar

2 stalks celery thinly sliced

1 large seedless cucumber halved and sliced

1/2 small purple onion diced finely

1/2 teaspoon black pepper

1 tsp Fresh or dried dill

In medium mixing bowl  put the sliced celery, cucumbers  and purple onions then set aside.

In small mixing bowl whisk together the white vinegar to the Greek yogurt and add the black pepper and dill. Then pour the mixture into the cucumber and veggies and toss together.

This recipe has many options that you can add to it and bring out more flavors. Use your imagination.  I often add grape tomatoes cut in half or whole along with crunchy  walnut pieces. I have also tried  fresh sliced peeled orange slices which gives it a sweet favor. Eating is all about liking the foods you choose. Be adventurous. Trying a variety of veggies or fruits along with cucumber salad to make it a hydrating summer staple.

Many days I take just plain sliced cucumbers to work to munch on as my snack and of course there is gazpacho!

Mary Kmak

Health Warrior


Want to make the kind of changes that Mary has and see similar results?Make an appointment to see one of TMC’s Registered Dietitians for a one on one and gain a whole world of scientifically-based, tried and true techniques to improve your health and fits your individual lifestyle.