Healthy Tzatziki
Healthy Tzatziki is a Greek sauce or dip that started in Southeastern Europe and the Middle East. While there are many variations, its most common components are Greek or strained yogurt, cucumbers, salt, and olive oil. It has a creamy texture that is accentuated by using garlic, vinegar, or herbs such as mint, dill, or parsley. Any day is a day for eating tzatziki, but it's ideal on hot and dry days due to its fresh, piquant, and refreshing flavor!
Equipment
- By hand
Ingredients
- 1½ cup Greek yogurt non fat
- 1 tbsp mint chiffonade
- 1 clove garlic minced
- ½ tbsp lime juice
- ¾ tsp kosher salt
- ¾ tsp black peppercorn freshly cracked
- 2 tbsp olive oil extra virgin
- 1 English cucumber thinly sliced
Instructions
How to make the Healthy Tzatziki:
- Prepare the ingredients. Wash the cucumbers with salt and water. Cut into thin slices using a knife or a food processor.
- Chiffonade the mint leaves and mix into the Greek yogurt. Combine the garlic, lemon juice, salt, pepper, and olive oil.
- Gently, fold the cucumber slices into the yogurt mixture ensuring that all the slices are covered in yogurt.
- Drizzle some olive oil and crack some black pepper on top. Serve chilled in a wooden bowl.
Video
Notes
- I have sliced the cucumbers in this recipe. The traditional Tzatziki has grated cucumber that is drained prior to folding it into the sauce.
- You could use dill instead of mint. The traditional version mostly uses dill.
Nutrition
Calories: 82kcalCarbohydrates: 4gProtein: 6gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 3mgSodium: 310mgPotassium: 160mgFiber: 0.5gSugar: 3gVitamin A: 94IUVitamin C: 2mgCalcium: 69mgIron: 0.3mg
