A cooling blend of creamy Greek yogurt, crisp cucumber, garlic, and herbs. This tangy, protein-rich salsa promotes gut health, hydration, and immune balance.
Preparation Time
- Prep time: 10 minutes
- Cooking time: None
- Total time: 10 minutes
- Servings: 4 (about 1 cup total)
Ingredients
- 3/4 cup plain unsweetened Greek yogurt (preferably 2–5% fat)
- 1/2 cup cucumber, finely chopped or grated (peeled and seeded if desired)
- 1 tablespoon fresh lemon juice
- 1 garlic clove, finely minced or crushed
- 1 tablespoon extra virgin olive oil (optional, for richness)
- 1 tablespoon fresh dill or mint, chopped (or 1/2 teaspoon dried)
- Sea salt and black pepper to taste
Instructions
- Combine all ingredients in a bowl. Mix well.
- Taste and adjust lemon, salt, or herbs as desired.
- Chill for 10–15 minutes before serving for better flavor.
- Serve cold as a dip, topping, or side.
Estimated Nutritional Value (Per Serving – 1/4 cup)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~80 kcal |
| Protein | ~6 g |
| Fat | ~4 g (mostly unsaturated) |
| Carbohydrates | ~4 g |
| Fiber | ~0.5 g |
| Calcium | ~15% DV |
| Vitamin B12 | ~20% DV |
| Probiotics | Present (if using live-culture yogurt) |
Health Benefits
1. Supports digestive and immune health
Greek yogurt contains probiotics and protein, beneficial for gut flora, nutrient absorption, and immune defense.
Reference: Marco ML et al. (2017). Health benefits of fermented foods. Current Opinion in Biotechnology.
2. Hydration and detoxification
Cucumber provides hydration, potassium, and antioxidants, helping flush toxins and reduce bloating.
Study: Ranasinghe P et al. (2019). Nutritional and health benefits of cucumber. Journal of Medicinal Plants.
3. Anti-inflammatory and antimicrobial activity
Garlic and lemon support immune function and help manage inflammation through organosulfur compounds and vitamin C.
Source: Amagase H. (2006). Garlic and human health. Journal of Nutrition.
Tips for Best Results
- Strain cucumber before mixing to avoid a watery sauce.
- Use full-fat yogurt for better texture and nutrient absorption.
- Add herbs last to keep their flavor fresh and vibrant.
- For a thicker consistency, stir in a spoonful of ground flax or chia.
- Pair with grilled meats, baked vegetables, whole grain bowls, or falafel.
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