Find yourself melting from the sweltering heat? Consider the cucumber: It's 96 percent water. No surprise that it's so refreshing.

EVANS CAGLAGE/DMN

Cucumber Salad with Pickled Red Onions and Mangos

View larger More photos Photo store

There are small pickling cukes and garden-variety slicing cucumbers. The gold standard of the slicing variety is the Hothouse, or English, cucumber. Mild, less bitter because of fewer seeds, and more expensive, these cucumbers are sold in a protective layer of plastic.

The typical supermarket slicing cucumber is generally waxed and therefore, peeled before consuming.

One of the easiest ways to quickly invoke the cooling properties of this gourd is to float a few slices in a tall, cold glass of water, like they do at Fuse in downtown Dallas. Simply fill a 2-quart pitcher with water, add 1 cup thinly sliced English cucumber and chill for at least one hour.

Here are three recipes sure to lower your core temp, not only because they feature this moist and crisp veggie, but because they require no cooking.

Alyce Eyster is a Dallas freelance writer.

SOURCES: Wellness Foods A to Z by Sheldon Margen, M.D., and the editors of the UC Berkeley Wellness Letter; The New Food Lover's Companion by Sharon Tyler Herbst. Recipes: adapted from Culinary Thymes

In a small bowl, juice the limes over the red onions. Add the red pepper flakes and sugar and gently combine. Place in the refrigerator to chill and macerate. Meanwhile thinly slice the cucumbers until you have about 4 cups. Place in a bowl, cover with ice and refrigerate. Peel and dice the mango. Reserve.

Remove the red onion and cucumber from the refrigerator and drain both, reserving the lime juice from the onions. In a shallow bowl, layer the cucumber slices, then the mango and top with the pickled red onions. Drizzle the oils, sprinkle with a pinch of kosher salt and toss gently, adding a bit of the reserved lime juice or more red pepper if desired. Serve immediately. Makes 4 to 6 servings.

PER SERVING (Based on 6 servings): Calories 95 (42% fat) Fat 5 g (1 g sat) No cholesterol Sodium 80 mg Fiber 3 g Carbohydrates 13 g Protein 1 g

Line a medium sieve with good-quality paper towels or cheesecloth and place over a bowl. Pour the yogurt into it and place in the refrigerator for 4 hours to drain. Check back periodically to discard the whey if necessary.

Slice the cucumbers in half lengthwise and remove the seeds by running a spoon down the center of the cucumber. Grate, then drain in a colander. Press down on the cucumber with your hands to press as much liquid out as possible.

After the yogurt has drained, place it in a large bowl and add the grated cucumber, lemon zest and juice, cilantro, cumin and cayenne pepper. Stir to combine and season to taste with kosher salt. Serve as a dip with pita chips or carrot sticks or as an accompaniment to spicy Indian food. Makes 4 cups.

Note: Draining the yogurt is key to this creamy, low-fat dip. Remember to allow about 4 hours for this process.

PER 1/4 CUP: Calories 186 (12% fat) Fat 3 g (2 g sat) Cholesterol 15 mg Sodium 308 mg Fiber 2 g Carbohydrates 27 g Protein 16 g

Coarsely chop the cucumber into large chunks. Place in a blender and purée.

Add the yogurt, buttermilk and garlic; blend on low. Remove to a container, add the lemon zest and juice, dill and chives and whisk to combine. Season to taste with salt and pepper and chill. Makes 5 cups, 4 to 6 servings.

PER SERVING (Based on 6 servings): Calories 93 (19% fat) Fat 2 g (1 g sat) Cholesterol 12 mg Sodium 226 mg Fiber 1 g Carbohydrates 11 g Protein 7 g

Cucumbers are available year-round, but the season peaks May through August. Look for firm cucumbers with minimal blemishes.

Choose cukes that are slender throughout. Bulging in the middle can indicate large, bitter seeds and watery flesh.

Instead of crackers, use cucumber slices as a base for a good crumbling cheese, like feta in oil or brine. Arrange the slices on a platter, top with the crumbled cheese and season with a grind of pepper.

Serve as an appetizer or snack.