Posted in Food & Drink, Sugar Freedom, Uncategorized, {Project Recipe}

Tzatziki, King of All Sauces

Sugar Freedom Week 3 Day 5

My favorite thing about Greek cuisine is the sauces. I’d like to think they’re more healthy than American sauces, since the base is usually something like vegetables or yogurt (yum!), rather than mayonnaise or sugar (bleh). Tzatziki is my favorite sauce, and not just because it has cool spelling. There’s something refreshing about cool, light dip paired with spicy grilled lamb or chicken. With a side of pita bread, of course.

Greek Tzatziki sauce is served with grilled meats or may be served as a mezze alongside other mezzes, dishes and ouzo. Tzatziki is made of strained yogurt (usually from sheep or goat milk) mixed with cucumbers, garlic, salt, olive oil, and sometimes lemon juice, and dill or mint or parsley. Tzatziki is always served cold. (Wikipedia)

Source: Wikipedia
Traditional Tzatziki. Source: Wikipedia

I had an English cucumber in my crisper that was right on the verge of going south, and I wanted to put it to good use. I found a recipe in Country Living for Buttermilk Tzatziki, and it was paired with a roasted lamb recipe, too (bonus!).

I whipped up the Tzatziki over the course of the afternoon (the cucumber and yogurt need time to marinate and drain) and used it as topping on steamed veggies, brown rice and quinoa, and Channa Masala. I didn’t end up needing buttermilk; the sauce turned out creamy and thick without it. But I’m sure it wouldn’t hurt to follow the recipe exactly.

Healthy Tzatziki


1 cup plain Greek yogurt

1 English cucumber, peeled and halved lengthwise

1/2 teaspoon salt, plus more to taste

1/4 cup buttermilk (can be omitted)

3 tablespoons lemon juice

2 cloves garlic

1 tablespoon dill

Freshly ground pepper

Directions (from Country Living)

Line a small colander with 2 layers of paper towel or cheesecloth and set inside a larger bowl. Add yogurt and let drain for 2 hours in the refrigerator.

Meanwhile, using a spoon, scrape seeds from cucumber halves and discard. Cut cucumber into 1/2-inch cubes and place in a medium bowl; toss with 1/2 teaspoon salt to coat. Cover with plastic wrap and let sit for 1 hour, stirring occasionally. Drain any liquid and pat cucumber dry with a paper towel.

In a food processor, purée cucumber, buttermilk, lemon juice, garlic, dill, and reserved yogurt until just chunky. Transfer to a medium bowl and season to taste with salt and pepper; cover with plastic wrap and refrigerate for 1 hour.


Progress Report Day 19

Breakfast: Honey cookie, 2 cuties.

Lunch: Split pea soup. Lettuce and tomato slices. Evol veggie fajita burrito with tomatillo avocado salsa.

Snack: Dried fruit and mixed nuts, sunflower seeds.

Dinner: Rice & quinoa blend, Channa Masala, steamed vegetables, Tzatziki sauce.

Snack: Frozen blueberries. Super Banana Ice Cream.




Christ follower. Wife. Mama.

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