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Contributed by: Kate McGoey-Smith, DipNrsg, MSW, RSW, FM. Cert. ACT/Prosocial Matrix Facilitator.

Here is a fun recipe for May!

Cucumber boats are crunchy and refreshing -  the perfect choice for an outdoor dining event whether it is a casual picnic or a compliment to a barbecue!

Gather and Prepare: 

1. Mini seedless thin-skinned cucumbers approximately 6 inches long - wash, dry and then slice from end to end. Scoop out the centre
2. Spread spoonfuls of oil-free salt- free sweet potato hummus or guacamole, oil-free baba ghanoush to cover the length of the cucumber boat
3. Top filled boats with thinly sliced crunchy radishes, broccoli or alpha sprouts or thinly sliced red peppers, sliced mushrooms or halved grape tomatoes or a combination of toppings - whatever floats your boat!

How to make Sweet Potato Hummus - under resources on PHA Canada low sodium recipes:


  • 1 large sweet potato – baked until tender, peeled, and chopped
  • 1 Red Pepper – roasted, seeded, peeled, drained, and diced*
  • 3 tbsp. lemon juice
  • 1 clove garlic, minced
  • ½ tsp. ground cumin
  • Pinch of cayenne pepper


  • Bake sweet potato at 400°F until tender; peel and chop once it has cooled.
  • Place all prepped ingredients in a food processor or in a narrow bowl and use a submersible hand blender.
  • Process until a smooth and creamy texture is obtained.
  • Keep hummus refrigerated until it is served.

*Kitchen tip: Place blackened pepper in a metal bowl and cover with foil – the heat and moisture will soften the skin, making it easy to peel.