Tzatziki

They say that vegetarian cuisine has it's roots in Greek cooking, and both have been sources of culinary musings in my kitchen for quite some time. The essence of Greek food is simple ingredients including fruits, nuts, grains, legumes, vegetables, olive oil, honey and yogurt - all of my favorite things. The cooking methods are also simple, enhanced by traditional Greek seasonings of garlic, oregano, basil, mint and thyme. What you get is a seemingly endless variety of combinations and flavors to choose from. But what I love most about Greek food is the idea that the social aspect of dining, specifically family, friends, ambiance and conversation, are as essential to a good meal as the food itself.

Generally speaking, a traditional Greek diet falls under the umbrella of a Mediterranean diet which is purported to be one of the most heart-healthy diets. A Mediterranean diet emphasizes fruits and vegetables, whole grains, olive oil, herbs and spices in every meal, occasionally includes seafood, dairy, eggs, and rarely meats and sweets. It's the kind of diet we aspiring primary care docs recommend to patients every day - a plant-based diet that includes heart-healthy fats while minimizing sources of excess calories and saturated fats that plague our Western diets.  For more information about the Mediterranean diet, check out this overview from the Mayo Clinic.

Tzatziki is a traditional Greek sauce often served with kebabs or gyros. It's made from strained yogurt mixed with cucumbers and herbs. For me, tzatziki is a delicious topping for sandwiches in place of mayo, makes a great dip for pita or veggies, and is a must if you're eating falafel. By using fat free Greek yogurt, you have a creamy and delicious sauce that is full of flavor and naturally high in protein with no added fat. Enjoy!

Tzatziki, Serves 4
1 cup nonfat plain Greek yogurt
1/4 cup cucumber, shredded
1-2 radishes or 1/4 cup red onion, shredded
2 tsp. fresh parsley, chopped fine
1 tsp. garlic, minced
1 tsp. lemon juice
1/2 tsp. dried dill
1/4 tsp. salt

Drain any excess liquid from yogurt and place into a small mixing bowl. Shred cucumber with a box grater and pat well with paper towels to sop up excess moisture. Repeat with radishes or onion. Add veggies, parsley, garlic, lemon juice, dill and salt to yogurt and stir well. Cover and let chill in refrigerator for at least 1 hour before serving.