Tzatziki is a traditional Greek dip or sauce made from yogurt, cucumber, garlic, and various herbs. It’s a refreshing and creamy accompaniment that’s often served with grilled meats, fish, or as a dip with pita bread. Tzatziki is known for its cool and tangy flavor, making it a popular dish during the warmer months. While it originates from Greece, Tzatziki is widely enjoyed across the Mediterranean and beyond.

Ingredients:

• 1 cup Greek yogurt (full-fat or low-fat)
• 1/2 cucumber, grated
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 tablespoon fresh lemon juice or vinegar
• 1 tablespoon fresh dill, chopped (or mint)
• Salt and pepper to taste

Instructions:

1. Prepare the Cucumber:

   • Grate the cucumber using a box grater.
   • Place the grated cucumber in a clean kitchen towel or cheesecloth, and squeeze out as much excess water as possible. This step is crucial to ensure the Tzatziki doesn’t become too watery.

2. Mix the Ingredients:

   • In a mixing bowl, combine the Greek yogurt, grated cucumber, minced garlic, olive oil, lemon juice or vinegar, and chopped dill or mint.
   • Stir everything together until well combined.

3. Season:

   • Taste the Tzatziki and add salt and pepper to your liking. You can also adjust the amount of garlic and lemon juice based on your preference.

4. Chill:

   • For the best flavor, cover the Tzatziki and let it chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together.

5. Serve:

   • Serve Tzatziki as a dip with pita bread, as a sauce over grilled meats, or as a refreshing side dish.

Nutritional Information (per 100g serving):

• Calories: ~56 kcal
• Proteins: ~3g
• Carbs: ~3g
• Fiber: ~0.2g

Nutritional Summary: Tzatziki is a low-calorie, high-protein dish thanks to the Greek yogurt base. It’s also low in carbohydrates and contains a small amount of fiber. The dish is rich in probiotics (from the yogurt) and can be a healthy addition to a balanced diet, especially when paired with other Mediterranean dishes.