Tzatziki with kefir

Source: blog.giallozafferano.it

Presentation

A nutritious recipe, consisting of a dressing prepared with kefir, cucumber, garlic, mint or dill, extra virgin olive oil, pepper or chilli, lemon or vinegar

Ingredients

for 2 people

Kefir – 100 g / 100 ml (3.4 fl oz / ≈ ⅓ cup)

Cucumber – 70 g (2.5 oz / ≈ ⅓ cup, grated or finely chopped)

Garlic – ½ clove, minced

Fresh mint leaves (or dill) – a few leaves (≈ 2–3 g / 0.07–0.1 oz)

Extra-virgin olive oil – 1 teaspoon (≈ 5 ml / 0.17 fl oz)

Black pepper (or chili) – to taste

Lemon juice or vinegar (optional) – ½ teaspoon (≈ 2.5 ml / 0.08 fl oz)

Method

Grate the cucumber using a grater with large holes.

In a bowl, mix the cucumber with the kefir

Chop or squeeze the garlic and add it to the sauce.

Add the mint or dill leaves and mix.

Season with oil and pepper or chilli.

Place in the fridge for at least an hour.

Spread on slices of bread or croutons or use as an accompanying sauce for white meats

Allergens

Wine vinegar: presence of sulphites

Garlic: very rare cases of garlic reactivity reported

Dill: can cause contact allergy and cross-reaction for allergy to Artemisia pollen

Cucumber: cases of individual intolerance described

Kefir: milk allergens

Lemon: Lemon intolerance or possible cross-reaction in case of grass pollen allergy

Mint: possible cross-reactivity in case of spice allergy

Extra virgin olive oil: unusual allergy; intolerance not described

Pepper (green, pink, black, grey, white): possible cross-reactivity in case of spice intolerance

Chili pepper: possible cross-reactivity in case of intolerance to spices

Notes

To be prepared and handled under strict hygienic conditions.

The ingredients of the dish bring the following benefits:

Wine vinegar: it is rich in grape polyphenols which make it an antioxidant food capable of strengthening the immune system, fighting the harmful action of free radicals, but also keeping blood sugar levels under control thanks to the presence of acetic acid and reducing blood pressure.

Garlic: has immune-stimulating properties, promotes liver function and the elimination of waste metabolites. It also has hypocholesterolemic, lipid-lowering, antiplatelet, hypotensive and hypoglycemic properties that promote cardiac function.

Dill: able to increase diuresis

Cucumber: Favorable to kidney function and stone prevention; also favorable to liver function. Especially if consumed with the peel, it provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Kefir useful for liver function for the supply of probiotics also useful for the immune system. The presence of tryptophan helps to counteract depression.

Lemon: Rich in substances with antioxidant action: vitamin C, beta-carotene, cryptoxanthin, lutein and zeaxanthin, which promote the regeneration of liver cells, the functionality of the immune system and which act to protect the cardiovascular system; also suitable for nephropathic patients and useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants. A species that provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Mint: source of numerous antioxidants and potassium favorable to cardiovascular and liver function.

Extra virgin olive oil: source of Vitamin E that protects the immune system from harmful fatty acids

Pepper (green, pink, black, gray, white): contains piperine, a powerful antioxidant; it improves insulin sensitivity by reducing cholesterol levels and activating metabolism. Recommended for people with cardiovascular problems.

Chili pepper: rich in vitamin C, the antioxidant par excellence that fights free radicals and supports the immune system, reduces blood cholesterol indexes and hinders its formation on the arteries. It contains vitamins A, D and E and is very effective in activating the venous and capillary circulation. It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Safety / Intended use

Product also intended for subjects suffering from: