Get your Greek groove on with this tangy Tzatziki! 🇬🇷
Nutrition and Microbiology:
Tzatziki is a very simple recipe made with fresh, Greek yogurt. Yogurt is a food product derived from the fermentation of lactic acid bacteria. The most important bacteria are Lactobacilli, Streptococci and Bifidobacteria that show probiotic characteristics. They help to maintain a healthy gut, improving the digestion process. Yogurt has also an extended shelf-life, due to the fermentation process. The beneficial bacteria known as “commensal bacteria” found in yogurt produces an array of metabolites that create a preservative effect by limiting the growth of pathogenic bacteria that contaminates food. Yogurt provides a variety of health benefits, including the prevention of diarrhoea and gastrointestinal disturbances. It is also a therapeutic agent in treating stomach pain, improving lactose digestion, and improving the immune system by boosting the gut microbiota. It is a good source of calcium, which is essential for healthy bones, teeth and muscle contractions. It also contains a good amount of protein (100 g of Greek yogurt contain 5 g of fibre) and iodine, which helps support thyroid health and metabolic rate. Yogurt can be made from fermented cow’s milk or fermented plant-based foods (e.g. soy and rice). Dairy yogurt has a higher amount of calcium, while plant-based yogurt has a higher amount of protein. According to your nutritional needs, you can find yogurt fortified with vitamins and minerals such as iron, vitamin B12, vitamin C. It’s important to read the label and preferably choose non-fat yogurt, with no sweeteners and no artificial preservatives.
What You Need:
400g of Greek yogurt
20g of olive oil
175g of grated cucumber
A handful of dill
A handful of mint
Two garlic cloves
A pinch of salt
Pita bread to dip
Half a lemon
Method:
1. Finely chop your garlic and grate your cucumber.
1. Pour your Greek Yogurt in a large bowl and mix.
2. Add your grated cucumber and garlic and continue to mix until your cucumber is fully ingrained in the yogurt.
3. Squeeze half of your lemon juice into the mixture and add your salt. Then mix some more.
4. Add you mint leaves and half of your dill leaves and continue to mix.
5. For a better result, leave your mixture in the fridge for two or three hours.
6. Gently and slowly pour your olive oil over the top of your mix.
7. Sprinkle the rest of your dill leaves over the top to garnish.
8. Serve with pita bread and your Tzatziki is ready!
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