2013 has arrived and brought with it a bevy of new year's resolutions for healthier eating. Appetizers sometimes seem healthy because you're not sitting down to a huge meal, but most appetizers are loaded with saturated fats and calories — and the temptation to graze, graze and then graze some more is nearly irresistible.
Tzatziki to the waistline rescue!
Using Greek yogurt instead of regular yogurt improves the sauce's already-beneficial nutrition by cutting the sugar content and nearly doubling the amount of protein. Cucumbers have a next-to-nill calorie count and a decent amount of vitamin K, dill provides antibacterial and anti-carcinogenic properties and garlic provides important cardiovascular and antiviral protection.
Greek yogurt is available in most Wichita-area markets near the regular yogurt. Visit Wichita's farmer's markets in the summer months for home-grown cucumber and dill; both should be available in stores year-round.
This easy recipe for tzatziki can be used in all applications. Try it as a dip with whole wheat pita triangles, carrots, snap peas, asparagus, broccoli and cauliflower florets and red pepper strips.
2 cucumbers, seeded and diced
1 tablespoon kosher salt
3 tablespoons lemon juice
2 garlic cloves, minced
1 tablespoon fresh dill, finely chopped
3 cups Greek yogurt
Kosher salt and fresh ground black pepper, to taste
- In a colander, add diced cucumbers and sprinkle 1 tablespoon kosher salt to draw out excess water. Let sit for half an hour, then drain.
- In a food processor, add cucumbers, lemon juice, garlic and dill; process until blended.
- Stir mixture into the yogurt; add salt and pepper to taste.
- Refrigerate for at least 2 hours.
- Drain any accumulated water and stir before serving.
If you enjoyed reading this article, click on the "Subscribe" button at the top of the page to receive notice when new articles are published.