Tzatziki recipe
Healthy Greek salad
This tzatziki recipe is the perfect choice if you’re looking for a light, refreshing, and tasty dip or salad. This Greek delicacy is an ideal accompaniment to grilled meats and vegetables, but it’s also delicious with a slice of soft pita bread.
TIP: Prepare the tzatziki in advance, as it will keep in the refrigerator for up to 3-4 days, and the flavors will only blend better.
Tzatziki is not only delicious, but also healthy, with numerous beneficial effects on health and diet. Here are a few of them:
Why is it worth consuming?
- High protein content:
- Greek yogurt is rich in protein, which is important for muscle building and cell regeneration. The high protein content helps maintain a feeling of fullness, which reduces appetite and overeating.
- Probiotic effect:
- Greek yogurt contains natural probiotics that support intestinal flora health, improve digestion, and strengthen the immune system.
- Low calorie content:
- Tzatziki is low in calories, making it an ideal choice for dieters. One serving of tzatziki contains relatively few calories, so it can be incorporated into a low-calorie diet.
- Rich in vitamins and minerals:
- Cucumbers are vegetables with high water content and low calorie content, which have a hydrating effect. They also contain vitamin C, vitamin K, and potassium, which are important for health.
- Antioxidant effect:
- Garlic has strong antioxidant properties, which help protect against free radicals and reduce oxidative stress.
- Anti-inflammatory properties:
- Garlic also has anti-inflammatory properties, which can help reduce chronic inflammation.
Dietary benefits:
- Low carbohydrate content:
- Tzatziki is low in carbohydrates, making it a good fit for keto and low-carb diets.
- Healthy fats:
- Extra virgin olive oil contains healthy monounsaturated fats that support cardiovascular health.
e-book (pdf)
Vagány Receptek
Gyakori kérdés nálad is hogy ,,mit főzzek ma?” Ez az e-book segít, hogy mindig tudd a választ.
Tzatziki recipe
Healthy Greek salad
Ingredients
- 2 cucumber
- salt and pepper to taste
- ½ lemon juice
- 1 teaspoon extra virgin olive oil
- 250 g feta cheese
- 150 g kefir
- 150 g Greek natural yogurt
- 5 cloves garlic
Instructions
- Wash the cucumber and peel it if necessary. If the cucumber is fresh and undamaged, I don't usually peel it. Grate it using the largest holes on the cheese grater. Place it in a bowl, salt it thoroughly, and let it stand for 10 minutes.
- Squeeze out any excess moisture. This step is very important to ensure that the tzatziki is not too runny.
- Crumble the feta cheese into a mixing bowl. You can use a fork to break it up if it's too chunky. Add the kefir and yogurt. Season with salt, pepper, olive oil, lemon juice, and crushed garlic. Mix everything together.
- Leave the tzatziki in the refrigerator for at least an hour to allow the flavors to blend. It is even better if you leave it overnight.
- Serving: Serve the tzatziki cold, garnished with a little olive oil and fresh dill.
Calories and macros
1 serving
Energy: 232 calories
Protein: 14 grams
Carbohydrates: 6 grams
Fat: 18 grams
Did you like it? There’s more where that came from. 🙂 Sign up for my newsletter!
