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Probiotic Tzatziki
Serves 10
INGREDIENTS
- 1 cup full-fat cow’s milk kefir (can also use full-fat yogurt)
- 2 Tbs lemon juice
- 1 tsp lemon zest
- 4 Tbs olive oil
- 2 Tbs fresh mint, finely chopped
- 2 Tbs fresh parsley, finely chopped
- 1-2 small garlic clove, mashed
- 1/2 tsp ground cumin (optional)
- Kosher salt and pepper to taste
Optional
- 1 English cucumber or equivalent cut in small cubes or thin slices
Video de la receta
directions
- Place all ingredients in a bowl and mix thoroughly.
- Place chopped cucumber on a sieve and sprinkle a couple of pinches of salt. Let its water drain over the sink for 10-15 min. Add to the bowl and mix.
- Transfer to a container with a lid, cover and refrigerate until ready to use.
Notes: Tzatziki is the perfect companion to fish, lamb and legume (lentils and chickpeas) dishes. It is so versatile that it allows plenty of substitutions!
I like swapping mint and parsley for fresh dill, which goes perfectly with fish, and leave out the cumin.
What are the benefits of this dish?
Milk kefir is a good source of probiotics, vitamins, minerals and essential amino acids that support healing and repair of the gut mucosa. Milk kefir is particularly rich in vitamins A, B1, D, K2, folate, B12, calcium, magnesium, and phosphorus. [1, 2, 3]
Some of the health benefits attributed to kefir include, protection from gastrointestinal diseases, providing nutrients necessary for optimal bone health and regulating immune function. [4, 5]
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