How To Make Tzatziki Recipe Healthy The Best

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Tzatziki, that cool and creamy sauce you love on gyros and falafel, is incredibly easy to make at home. Beyond its versatility as a condiment, tzatziki boasts a healthy profile thanks to its key ingredient: yogurt. Packed with protein and probiotics, this sauce can be a delightful addition to your healthy eating repertoire.

This guide will walk you through everything you need to know about making tzatziki, from gathering ingredients to storing leftovers.

Healthy Tzatziki Sauce Recipe - Erin Lives Whole
Healthy Tzatziki Sauce Recipe – Erin Lives Whole

Ingredients:

1 cup (240g) plain Greek yogurt (2% or higher fat content)

  • 1 medium cucumber, seeded and grated
  • 1 tablespoon (15ml) olive oil
  • 1 tablespoon (15ml) fresh lemon juice
  • 1 clove garlic, minced (or ½ teaspoon garlic powder)
  • ½ teaspoon dried dill
  • ¼ teaspoon dried mint (or a handful of fresh mint, chopped)
  • Salt and freshly ground black pepper, to taste

  • Instructions:

    1. Grate the Cucumber: Wash and dry your cucumber. Using a box grater or a mandoline with the grater attachment, shred the cucumber.

    2. Salt the Cucumber: In a colander, toss the grated cucumber with a generous pinch of salt. Let it sit for 10-15 minutes. This step helps draw out excess moisture from the cucumber, preventing your tzatziki from becoming watery.

    3. Strain the Cucumber: After 10-15 minutes, use a clean kitchen towel or cheesecloth to squeeze out as much liquid as possible from the grated cucumber. The more moisture you remove, the thicker your tzatziki will be.

    4. Combine Ingredients: In a medium bowl, whisk together the strained cucumber, Greek yogurt, olive oil, lemon juice, garlic, dill, mint, salt, and pepper. Taste and adjust seasonings as needed.

    5. Chill and Serve: Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld. Serve cold with pita bread, vegetables, or on top of grilled meats.

    Nutrition Facts (per serving):

    Calories: 50

  • Fat: 3g
  • Saturated Fat: 1.5g
  • Cholesterol: 5mg
  • Sodium: 130mg (depending on added salt)
  • Carbohydrates: 5g
  • Fiber: 1g
  • Sugar: 2g
  • Protein: 3g

  • Note: This is a general estimate based on the ingredients listed. Actual nutritional values may vary depending on the specific brands you use.

    Conclusion

    Making tzatziki at home is a breeze and offers a healthy alternative to store-bought options. It’s a fantastic way to add a burst of flavor and a touch of creaminess to your meals. So ditch the pre-made stuff and try whipping up a batch of this refreshing sauce today!

    Frequently Asked Questions (FAQs):

    1. Can I use low-fat yogurt in tzatziki?

    Yes, you can use low-fat yogurt, but keep in mind that it will result in a thinner consistency. You may need to strain the cucumber for a longer time to compensate for the extra liquid.

    2. How long does homemade tzatziki last?

    Stored in an airtight container in the refrigerator, your tzatziki will stay fresh for up to 3-4 days.

    3. What can I use besides cucumber in tzatziki?

    For a twist, try substituting grated zucchini or summer squash for the cucumber. Roasted red peppers or finely chopped fresh herbs like parsley or chives can also be added for a flavor variation.

    4. Is tzatziki vegan?

    Traditional tzatziki is not vegan because it uses dairy yogurt. However, you can easily make a vegan version by using vegan yogurt in its place. Look for unsweetened, plant-based yogurts made from coconut, almond, or soy milk.

    5. My tzatziki separated. What can I do?