Tzatziki Inspired Cucumber Salad

Health Benefits & Nutrition Info

• Cucumbers are not only a good source of vitamin K and molybdenum, they contain compounds that inhibit inflammation, protect the cardiovascular system and may prevent cancer (source). The skins and seeds contain the most nutrients, so be sure to buy organic cucumbers or grow your own so that you can leave the skin on.
• Greek yogurt is a great source of the minerals calcium, phosphorus and molybdenum as well as vitamin B12, B2 (riboflavin) and B5 (pantothenic acid). In addition, Greek yogurt is a fantastic source of probiotics. Most people have heard that probiotics are good for the digestive tract, but recent research has shown just how many health benefits these tiny bacteria offer. Not only do probiotics help to treat digestive troubles, such as diarrhea and constipation, they aid in nutrient absorption, fight food-borne pathogens, and support the immune system in battles such as allergies, Crohn's disease, and yeast and fungal infections (source).

Tips & Tricks

• Insist on Greek yogurt that is produced from organic and grass-fed cows! I realize it costs more, but it is worth every penny. Not only is it immeasurably better for the cows, yogurt from organic and grass-fed cows is less likely to be contaminated with herbicides and offers a better nutrient profile, namely more vitamin A, omega 3 fats and CLA (source). My favorite brands that offer Greek yogurt from organically-raised, grass-fed cows are Stonyfield, Maple Hill and Wallaby. Natural Grocers is my favorite place to buy yogurt. They only carry dairy products produced from pasture-based (grass-fed) cows and they offer those products at relatively low prices. If you don't have a Natural Grocers near you, try King Soopers, Walmart or Trader Joe's. As the demand for high-quality organic and grass-fed dairy products grows, they are being offered by more and more retailers.
• Quality knives are essential for any cook and for slicing the vegetables in this Tzatziki Inspired Cucumber Salad. After much research almost a decade ago, I decided on the J.A. Henckels set with 8-inch chef knife and 7-inch hollow-edge knife. I have used them daily with outstanding results the past eight years, and I expect them to last many more years. They are some of the most reasonably-priced, high quality knives out there!

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Tzatziki Inspired Cucumber Salad

This cucumber salad is made with the delicious and time-tested flavors of tzatziki sauce! Not only is it refreshing and easy to make, it's nutritious, gluten-free, low-carb, and full of probiotics!

Prep Time 10 minutes

Total Time 10 minutes

Servings 6 servings

Calories 139 kcal

Ingredients

• 5 medium or 2 English cucumbers (about 6 cups), chopped into bite size pieces
• 2 Tbsp red onion or shallot, minced
• 1 Tbsp fresh dill, chopped
• ½ tsp minced garlic (about 1 clove)
• ⅔ cup  Greek yogurt
• 2 Tbsp olive oil
• 2 Tbsp lemon juice
• 1 cup Feta cheese crumbles
• ½ tsp salt

Instructions

1. In a large bowl, combine the Greek yogurt, olive oil, lemon juice, dill, garlic and salt. Wisk until smooth and set aside.
2. Chop the cucumbers into bite-sized pieces. Add to the sauce along with the red onion. Give it a quick toss before adding the feta cheese. Mix well and enjoy!
3. Top with extra dill, a sprinkle of ground coriander or kalamata olives, if desired.

Nutrition Facts

Tzatziki Inspired Cucumber Salad

Amount Per Serving

Calories 139 Calories from Fat 81

% Daily Value*

Fat 9g14%

Saturated Fat 3g19%

Cholesterol 18mg6%

Sodium 419mg18%

Potassium 388mg11%

Carbohydrates 7g2%

Fiber 1g4%

Sugar 5g6%

Protein 6g12%

Vitamin A 260IU5%

Vitamin C 10.1mg12%

Calcium 157mg16%

Iron 0.7mg4%

* Percent Daily Values are based on a 2000 calorie diet.