Tzatziki Inspired Cucumber Salad - gluten-free, low-carb, probiotic-rich
Monday, August 14, 2017
I've been so busy this summer that I've been neglecting my blog and my garden (among other things). Regardless of neglect, our cucumber plants suddenly started producing like crazy. I love cucumbers so I am grateful for the bountiful harvest, but holy cow. Cucumbers are taking over my fridge!
This Tzatziki Inspired Cucumber Salad came about as I was thinking of ways to use all of the cucumber I had just harvested. I love Tzatziki sauce, and marrying it with cucumber to make a salad sounded easy and delicious. I experimented a bit to make sure I had the right balance of flavors in the sauce and I was pleased with the results! This Tzatziki Inspired Cucumber Salad is flavorful and refreshing. It's perfect for summer as an accompaniment to any Greek-flavored protein. Of course, it's also gluten-free, grain-free, low-carb, keto-friendly and nutritious, because that's how I roll!
Health Benefits & Nutrition Info
In addition to being gluten-free, grain-free and low-carb, this Tzatziki Inspired Cucumber Salad is good for you!
- 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
Below are a few tips that I hope will help you find the best ingredients and tools to make this salad at the lowest prices. I've included links to products for your convenience. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links. Thank you for supporting Taste Abounds!
- 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!
This Tzatziki salad is flavorful and nutritious as well as quick and easy to make. See it demonstrated in the video below, and then scroll down for the complete recipe!
Tzatziki Inspired Cucumber Salad
Gluten-free | Grain-free | Egg-free | Low-Carb | Keto-friendly
Prep Time: 10 minutes
Cook Time: none
Total Time: 10 minutes
Ingredients:
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5 medium or 2 English cucumbers (about 6 cups
chopped into bite size pieces)
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2 Tbsp red onion or shallot, minced
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1 Tbsp fresh dill
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1 clove garlic (1/2 tsp), minced or pressed
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2/3 cup Greek
yogurt
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2 Tbsp olive oil
-
2 Tbsp lemon juice
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1 cup Feta cheese crumbles
-
½ tsp salt
Directions:
In a large bowl, combine the Greek yogurt, olive oil, lemon juice, dill, garlic and salt. Wisk until smooth and set aside.
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!
Top with extra dill, a sprinkle of ground coriander or kalamata olives, if desired.
Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
2 comments
You really make it seem so easy with your presentation but I find this topic to be really something that I think I would never understand. It seems too complex and very broad for me. I am looking forward for your next post, I will try to get the hang of it! gmail login
ReplyDeleteHello and thanks for the comment!
DeleteNutrition and cooking is a very complex and broad topic, but that's part of what makes it so interesting. Scientists are constantly making new discoveries! While that can be overwhelming, more and more of the discoveries are proving that the human body is designed to thrive on real food, not the man-made, processed junk posing as food that we were advised to eat in the 1980's and 1990's. I suppose that is what both simplifies the topic for me and drives my interest in it. It makes sense to me that our bodies would be designed to thrive on the food we were provided, whatever that might look like, and so I'm not surprised that research is proving it to be the case!
I love this topic, so if you have any additional thoughts or questions, please feel free to contact me via my contact page. :)
Thanks!
Laura