A chilled hydrating cooler with cucumber, fresh mint, lemon, honey, and a touch of ginger — served over crushed ice.
The mint and cucumber cooler is borrowed from Lebanese grill drinks, but Gulf restaurants adopted it during Ramadan.
Cucumber is rich in water (95%) and hydrates the body; mint refreshes and soothes the stomach. For suhoor, it gives hydration without many calories.
Wash the cucumber and slice it thinly. Leave the peel on because it contains antioxidants.
Bruise the fresh mint leaves lightly in a mortar. Bruising releases the essential oils and gives a stronger flavor.
In a large pitcher, combine the water, bruised mint, cucumber, ginger, and salt. Add the honey and stir until dissolved.
Cover the pitcher and place it in the refrigerator for 20 minutes. Chilling seasons the flavors and refreshes the drink.
Place the crushed ice in two tall glasses. Pour the cooler over the cucumber slices and mint leaves. Serve immediately.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Mint and Cucumber Cooler, and how to fix them:
Double the honey and reduce the cucumber. The bitterness comes from too much cucumber peel.
Double the mint and crush it before adding. Uncrushed mint gives a subtle flavor.
Reduce the lemon juice and double the honey. Excess acidity irritates the empty stomach.
Use fresh ice and serve immediately. Old ice melts faster and dilutes the flavor.
2 days in a covered pitcher. The mint loses its freshness after 24 hours.
Make the mix with half the water and store for 3 days. Dilute with water before drinking.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Cucumber | Zucchini | 1:1 | Similar flavor but lighter. |
| Mint | Basil | 1:1 | An Italian-style depth. |
| Honey | Caster sugar | 1:1 | We lose the benefits of honey but the flavor is acceptable. |
| Ingredient | 2 people | 4 people | 6 people |
|---|---|---|---|
| Water | 500 ml | 1000 ml | 1500 ml |
| Cucumber | 200 g | 400 g | 600 g |
| Mint | 20 g | 40 g | 60 g |
| Lemon | 30 ml | 60 ml | 90 ml |
Choose cucumber cold from the refrigerator. Cold cucumber is more aromatic. Bruise the mint just before use because pre-chopped mint blackens quickly. Use high-quality honey for a sweeter flavor.
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