Smarter Tzatziki
Healthy, because
Even smarter
Nutritional values
The basic ingredient for the tzatziki is Greek yoghurt, which scores points for its high muscle-building proteins. The yoghurt also contains the mineral calcium, which supports strong bones and healthy teeth. The cucumbers not only bring freshness to the dip, but due to their high water content are also helpful for a well-padded and fresh looking skin.
Tzatziki can be greatly varied according to preference: You can serve the dip pure as a basic recipe and without herbs, but Tzatziki also makes a great dip with dill, paprika powder or mint. If you want to avoid the garlic flag after a meal, you can use wild garlic when the season is right: The herb tastes very similar to garlic, but does not leave any odour-intensive traces.
(Percentage of daily recommendation)
| Calorie | 195 cal. | (9 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin K | 35.3 μg | (59 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 699 mg | (17 %) | ||
| Calcium | 243 mg | (24 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 31 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 22 ozs Greek Yogurt (0.1% fat)
- 2 small Cucumber
- 3 garlic cloves
- 1 Tbsp White vinegar
- 2 Tbsps olive oil
- salt
- Dill (for garnish)
- ground paprika
Preparation steps
Peel and halve the cucumber. Scrape out the seeds, coarsely grate, and mix with 1 teaspoon of salt. Set aside and let stand for 10 minutes. Rinse and drain the cucumber, then mix with the yogurt. Peel the garlic and pass through a press into the yogurt mixture. Mix in the vinegar and olive oil, season with salt, and set aside to let the flavors meld.
Garnish with the dill and paprika, and serve.
