When in Greece

My husband and I recently went on a Mediterranean cruise. One of the stops was the beautiful volcanic island of Santorini. I’m sure you’d recognize the place if you saw the photos -- it's a beautiful location with stark white buildings and an occasional blue-roofed church dome overlooking the Aegean Sea. Like thousands of our fellow cruisers, we toured the island and took many photos. I love visiting local grocery stores when I travel. I like it best if I can check out where the locals really shop -- not a tourist attraction. I enjoy looking at the fresh fruits and vegetables, learning about what’s local and what’s in season. It's also a treat to check out the refrigerated cases and packaged products. During this trip, I found Greek yogurt, pistachios, and olives alongside American foods like Oreos and Starbucks. Wanting to prolong our stay on the island and try a little local cuisine, we stopped at a restaurant that had all the pre-requisites -- outdoor dining with a view of the ocean, local beer, and an appetizer menu. We ordered tzatziki dip accompanied by a basket of warm pita bread. When I asked the waiter about the ingredients, he said that it was only yogurt, garlic, and cucumbers. I think also tasted a little dill. The tzatziki was thick and rich, but also satisfying. I’m sure that the yogurt they used to make this was full-fat Greek strained yogurt. Now that we’re home, I’ve recreated this appetizer. First, I did a lot of research. I found several brands of commercially-prepared tzatziki available in the dairy case. In checking the ingredient lists, I discovered that many contain a yogurt base and sour cream, along with cucumbers, vinegar, garlic, and dill. The nutrition facts vary by brand, but most contain around 40 calories, with 3 grams of fat for a 2 tablespoon serving. Tzatziki is frequently used as the sauce on gyros, but it can also be a salad dressing, sauce for grilled meats or mild fish, or a dip. Instead of dill you can season tzatziki with mint or parsley. After I learned about what was available, I asked Chef Judy, President and Founder of Food and Health Communications for an easy recipe for make-at-home tzatziki that is low in fat, but also high in flavor. Judy’s recipe uses low-fat or non-fat plain Greek yogurt and both dill and mint. You can experiment with how much seasoning you like. This recipe contains only 31 calories for ¼ cup (4 tablespoons) and one gram of fat per serving. Serve it by itself as a salad, or as a dip with whole-grain crackers, pita chips, or vegetable crudités. Tzatziki Cucumber Salad Ingredients:

• 1 cucumber, cut in half and sliced thinly
• 1 tsp fresh lemon juice
• 1 clove garlic, finely minced
• 1/4 tsp dried dill
• 1 tsp fresh mint, chopped
• 1/2 cup plain Greek yogurt

Directions:

1. Toss ingredients together.
2. Chill until ready to serve.

Thanks, Judy, for helping to recreate these great memories in a healthful way! By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University Would you like to share this with your clients? Here's a free handout with the recipe and a few fun tzatziki facts! And remember, there's always more in the Nutrition Education Store! We are here to help you look your very best, right now.