Here is a recipe for tzatziki from my new Super Gut book. But this version of tzatziki is unlike any you’ve had before, as you can tailor it to provide specific health benefits that you desire.
Because you can choose the microbe to ferment the yogurt, you can pick and choose the health benefit you want to enjoy. If you choose to make this Tzatziki with L. gasseri yogurt, for instance, you can enjoy reduced stress and a reduction in waist size, while also increasing healthy Akkermansia populations with the olive oil and garlic. If you choose Bacillus coagulans to make your yogurt, you can enjoy reduced arthritis pain and faster recovery from heavy physical exertion. If you choose Lactobacillus reuteri, you can enjoy deeper sleep and smoother skin with less wrinkles. That was my intention with the Super Gut book––not to just say “take a probiotic and get some fiber,” but to provide powerful prescriptive, actionable strategies to seize control over health.
Use this unique twist on a traditional Greek and Middle Eastern dish as a sauce, dip, or used to liven up meats such as lamb, kabobs, roasted veggies, or souvlaki for an authentic Greek experience while obtaining substantial health benefits.
Tzatziki is best consumed within 72 hours after preparation.
Makes about 3 1/2 cups
1 medium cucumber, grated or finely chopped
2 cups yogurt (You choose the variety, e.g., L. reuteri or Bacillus coagulans yogurt)
4 tablespoons extra-virgin olive oil
3 cloves garlic, minced or crushed
2 tablespoons lemon juice, freshly-squeezed or bottled
2 tablespoons dill or mint, chopped
1/2 teaspoon sea salt
Grate or chop the cucumber into a colander that is set in a large bowl. Allow to sit for 30 minutes, stirring occasionally to release water.
Meanwhile, in a medium bowl, combine yogurt, olive oil, garlic, lemon juice, dill or mint, salt. Stir in cucumber and mix thoroughly.